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Pancake being performed with proper form
Pancake demonstration video — proper form for the full movement.

How to do a Pancake

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
27,385
Popularity Rank
681st
Difficulty
Beginner
Hamstrings Strength
81 mSCORE 50th
Equipment Required
Bodyweight-only

Workouts with Pancake

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Adductors

    Instructions for Proper Form

    The Pancake is an isolation stretch that primarily targets the hamstrings and lower back. By sitting on the floor with your legs extended in a 'V' shape and reaching forward, you enhance flexibility and mobility in these areas. This stretch is particularly beneficial for improving range of motion, aiding in recovery, and preparing the muscles for lower body exercises like squats and deadlifts.

    1. Sit on the floor with your back straight and your legs extended as far as they can to each side.
    2. Bend forward from the hips to reach your hands in front of you until you feel a stretch in your groin and hamstrings.
    3. Depending on your flexibility, you may need to bend your knees or may not be able to go as far.
    4. When you feel this stretch, position your hands under your legs as close to your feet as possible.
    5. Hold this position for the duration of the stretch.

    Alternatives & Variations to Pancake

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    1. 1. Standing Forward Bend

      Photo of Standing Forward Bend being performed
      4.2 mSCORESWAPPED 464 TIMES

      Standing Forward Bend is a bodyweight exercise that primarily targets the hamstrings, lower back, and calves. This is an excellent exercise for improving flexibility and range of motion in the posterior chain. By hinging at the hips and reaching down towards your toes, you can get a deep stretch that can help with muscle recovery and alleviate tightness.

    2. 2. Downward Dog

      Photo of Downward Dog being performed
      8.4 mSCORESWAPPED 326 TIMES

      Downward Dog is a yoga pose that serves as a functional and versatile stretch. It is primarily beneficial for improving flexibility in your hamstrings, calves, and shoulders while also strengthening your arms and core. By extending your hands and feet and forming an inverted V-shape, you create an effective full-body stretch that can enhance overall mobility and reduce tension, making it a great addition to warm-ups or cool-downs in strength-training routines.

    3. 3. Single Leg Straight Forward Bend

      Photo of Single Leg Straight Forward Bend being performed
      6.8 mSCORESWAPPED 311 TIMES

      Single Leg Straight Forward Bend is a bodyweight exercise that targets the hamstrings and lower back. By bending forward on one leg, you engage your posterior chain and improve your balance and stability. This exercise is great for identifying and addressing any strength or mobility discrepancies between sides, and can help improve flexibility and muscle activation.

    4. 4. Seated Forward Bend

      Photo of Seated Forward Bend being performed
      12.2 mSCORESWAPPED 291 TIMES

      Seated Forward Bend is a flexibility and mobility exercise that primarily targets the hamstrings and lower back. By sitting with your legs extended and bending forward to reach your toes, you effectively stretch the posterior chain. This exercise helps improve your range of motion and can aid in relieving tension in the lower back. It's a great addition to your cooldown routine to enhance flexibility.

    5. 5. Kneeling Hamstring Stretch

      Photo of Kneeling Hamstring Stretch being performed
      5.7 mSCORESWAPPED 111 TIMES

      Kneeling Hamstring Stretch is a mobility exercise that primarily targets the hamstrings. By kneeling and extending one leg forward, you can gently stretch the hamstring of the extended leg. This is a great exercise for improving flexibility and range of motion in the hamstrings, which can help prevent injuries and improve performance in exercises that require hamstring engagement.

    6. 6. Crossover Standing Forward Bend

      Photo of Crossover Standing Forward Bend being performed
      5.8 mSCORESWAPPED 102 TIMES

      Crossover Standing Forward Bend is a mobility and flexibility exercise that primarily targets the hamstrings and lower back. By crossing one leg over the other before bending forward, you add a unique stretch to the sides of the lower back and glutes. This variation can help improve flexibility and reduce tightness in the hamstrings, making it a valuable addition to a cool-down or stretching routine.

    7. 7. Standing Splits

      Photo of Standing Splits being performed
      1.1 mSCORESWAPPED 15 TIMES

      Standing Splits is a bodyweight exercise that primarily targets your glutes and hamstrings. This is an isolation exercise that involves extending one leg up behind you while balancing on the other leg. By combining balance and flexibility, it's an excellent exercise for improving your range of motion and stability, making it a great addition to lower body workouts.

    8. 8. Hip Hinge

      Photo of Hip Hinge being performed
      13.7 mSCORESWAPPED 12 TIMES

      Hip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.

    9. 9. Dumbbell Romanian Deadlift

      Photo of Dumbbell Romanian Deadlift being performed
      97.6 mSCORESWAPPED 10 TIMES

      This exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.

    10. 10. Foam Roll Hamstrings

      Photo of Foam Roll Hamstrings being performed
      6.8 mSCORESWAPPED 8 TIMES

      Foam Roll Hamstrings is a myofascial release exercise that targets the hamstrings. By positioning yourself on a foam roller and slowly rolling out your hamstrings, you can help alleviate muscle tightness and improve range of motion. This exercise is a great addition to your warm-up or cool-down routine, and can aid in muscle recovery and flexibility.