Pancake
10 reps
Sit with legs wide in a V and reach your chest forward.
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HAMSTRINGS
Pancake
The pancake is a seated stretch that opens the hamstrings, inner thighs, and lower back by folding forward over widely spread legs. It's especially useful for improving range of motion and prepping the hips for squats and deadlifts. Regular practice builds flexibility and aids recovery through the posterior chain.
How to do it
- 1
Sit on the floor with a tall back and your legs extended out to each side as wide as they'll go.
- 2
Hinge forward from the hips and reach your hands out in front until you feel a stretch in your groin and hamstrings.
- 3
Bend your knees slightly if your flexibility requires it.
- 4
Once you feel the stretch, slide your hands under your legs toward your feet.
- 5
Hold the position for the length of the stretch.