Pancake Stretch
A seated straddle forward fold that stretches hamstrings, adductors, and lower back to improve hip mobility and flexibility; foundational for yoga, gymnastics, and martial arts.
About Exercise
Equipment
Difficulty
4/5 • Beginner
Primary Muscle Groups
Hamstrings, Adductors
Secondary Muscles
Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Adductors
9/10Adductor Longus, Adductor Magnus
Lower Back
7/10Erector Spinae
Glutes
6/10Glute Max
Calves
4/10Gastrocnemius, Soleus
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
60-120 seconds • Allow full recovery between holds
How to Perform
Sit on the floor with legs spread wide into a V-shape, knees straight, feet flexed. Engage core and tilt pelvis forward to sit on sitz bones.
- Spread legs wide into straddle position.
- Flex feet with toes pointing up.
- Hinge forward from hips, keeping back flat.
- Reach arms forward along the floor.
- Exhale to deepen the stretch gently.
- Hold position feeling stretch in inner thighs and hamstrings.
- Release slowly by pushing up with hands.
Coaching Tips
Form Cues
- Hinge from hips
- Keep back flat
- Engage core
- Reach with chest
- Breathe deeply
Breathing
Inhale deeply to prepare, exhale to sink deeper into the stretch while keeping core braced.
Tempo
0-30-0
Range of Motion
Legs spread to comfortable width with straight knees; torso folds forward from hips until chest nears floor between legs, back remaining flat.
Safety
Safety Notes
- Warm up thoroughly first
- Avoid sharp pain in back or groin
- Progress gradually to prevent strains
- Address side imbalances professionally
- Use modifications if tight hamstrings
Spotting
Not required; self-assisted with props like blocks for beginners.
Common Mistakes
- Rounding lower back
- Forcing beyond comfort
- Bending knees
- Uneven leg spread
- Holding breath
When to Avoid
- Acute lower back pain
- Recent hamstring or groin strain
- Hip joint issues
Flexibility Needed
- Basic hip abduction range
- Ankle dorsiflexion for foot flexion
Build Up First
- Warm-up routine
- Hip hinge awareness
- Core engagement proficiency
Also known as
Straddle Forward Fold, Wide-Leg Seated Forward Bend, Tortoise Pose
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