How to do a Pancake
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Pancake
Workouts with Pancake
Target muscles worked
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.
- Sit on the floor with your back straight and your legs extended as far as they can to each side.
- Bend forward from the hips to reach your hands in front of you until you feel a stretch in your groin and hamstrings.
- Depending on your flexibility, you may need to bend your knees or may not be able to go as far.
- When you feel this stretch, position your hands under your legs as close to your feet as possible.
- Hold this position for the duration of the stretch.
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