Exercises / Beginner
Standing pancake with legs open one sided
- Glutes
- Hamstrings
- Lumbar
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 3
- Equipment
- Bodyweight
01 / Steps
How to do it
Standing with legs opened approximately double the width of your shoulders.
Bend forward at the hips.
Bring your hands to one of your feet, as far as your flexibility allows.
Hold the position for a determined amount of time.
02 / Muscles
Muscles worked
Glutes
Hamstrings
Lumbar
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength1
- Explosivity0
- Technique15
- Cardio0
- Mobility35
You may also like
Variations and exercises that train similar muscles.
IntermediateGood mornings
Glutes ∙ Hamstrings ∙ Lumbar
BeginnerFull-body lumbar crunch
Lumbar ∙ Glutes ∙ Hamstrings
IntermediateHawaiian squat
Quadriceps ∙ Hamstrings ∙ Glutes
IntermediatePistol squat
Quadriceps ∙ Hamstrings ∙ Glutes
IntermediateStraddle swings
Triceps ∙ Anterior Deltoid ∙ Lumbar
IntermediateKettlebell front lunges
Quadriceps ∙ Hamstrings ∙ Glutes