Seated pancake stretch. com. 💪 Wanna learn how to do the Seated Wide Leg Forward Fold (aka the Pancake) ? This pose is mostly about #hipsmobility , one of the key skills you need to unlock it. Lots of people recommend stuff like hamstring stretches and seated good mornings but for me personally, nothing worked better than just focusing on the pancake itself and doing it 3 or 4 times a week before bed. Get your Straddle Pancake position much deeper in just 15 minutes. In this stretch, you sit on the floor with your legs spread apart and bend your upper body forward. It can easily be modified for less-flexy students by elevating the hips (sitting on yoga blocks, or even a chair), and for more-flexy students by starting with blocks between feet and the wall to allow more room to lean forwards. And when we lean forwards in our straddle, this becomes our over straddle pancake, an even deeper straddle stretch for folks who can already lean very far forwards in their traditional straddle pancake. Here’s how to perform it with proper form, as well as tips on how to make it easier The pancake stretch (wide-leg seated forward fold) isn’t just about flexibility — it requires hamstring mobility, adductor length, hip flexion strength and active compression. 2K subscribers Subscribed Dec 7, 2022 · I particularly like this variation on the “traditional” straddle pancake because it makes it incredibly hard to “cheat” the stretch by rounding your back. . Walk the hand backwards and return to a tall sitting position. Aug 11, 2015 · From the 2015 Junior Worlds Training Hall … Sasha Nievas (58kg) and Joana Palacios (63kg) from Argentina doing Seated Good Mornings in a Pancake Stretch Position. We would like to show you a description here but the site won’t allow us. Sep 28, 2022 · Straddles, like middle splits, are mainly meant to stretch your adductors (inner thigh muscles) and/or your hamstrings if you’re taking it into a straddle pancake forward fold - so if you’re feeling pain or discomfort in the outside of your hips, and not a stretching sensation on your inner thighs, Also do regular calf stretches, with the toe raised and legs straight while pressing your hips forward. Great exercise that combines strength with flexibility training. au/sign-up-pageFeeling stuck in your movement training / practice?Or just n These are some options on how to make a pancake stretch a little bit more realistic for most people and bridge the gap between you and the floor! Apr 15, 2023 · Pancake Stretch Tutorial: The Standing Pancake Stretch Sequence The Flexibility Guy - Coach Elia 22. Start sitting in a comfortable straddle on the floor, maybe 60-70% of your maximum stretch. Jun 7, 2020 · If your hamstrings are so tight you can't even sit up straight with your legs out in front of you on the floor, stretching can be very frustrating (and even painful) - especially if you're following "tutorials" intended for much bendier bodies! But never fear, there are plenty beginner friendly hamstring stretches you can do without putting strain on your low 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. Been doing RDLs for years, but as he says, you're not folding forward all the way against your legs when you do that. Hold. If you're aiming to achieve a chest-to-floor pancake, the seated unilateral block crush is an excellent intermediate flexibility drill to incorporate into yo How I Unlocked STRADDLE PANCAKE FLEXIBILITY with These 5 TRAIN WITH ME! Download my App today Use this link for 25% Discount: My goal is to help as many of you as possible achieve your goals There Why YOU Can't Do The Pancake. Why? Becau Dec 7, 2022 · Adding a forward fold to your seated straddle as you try to flatten your chest to the floor (flat like a “pancake”) requires a considerable amount of hamstring flexibility. instagram. Then go for the middle. Butterfly Stretch The butterfly stretch is perfect for loosening up tight hips and groin muscles, which can inhibit your ability to do the pancake stretch. Start in a seated position with your legs out as wide as you can. This tutorial will guide you from beginner variations to the advanced full pancake flexibility. The following pancake stretch progression is my new favorite pancake routine. 1. It’s an incredible groin and lower back stretch not only because it develops flexibility, but because it also builds strength during the concentric phase. Sometimes you may think you haven’t progressed but then you see the photo and realize you Jul 17, 2023 · The 13 Stretches For Lower Back Pain: Standing Psoas Stretch Couch Stretch World's Greatest Stretch Elephant Walk Standing Single Leg Hamstring Stretch Pancake Stretch Seated Figure 4 Pigeon Stretch Cat-Cow Stretch Mid Back Twist Arched Mid Back Opener Back Extension QL Stretch As you dive into these 13 stretches, chances are you will find 3-5 Jan 23, 2023 · This back-lying hamstring stretch is a great variation for students who struggle to keep their back flat when trying to straddle pancake. Dec 7, 2022 · Adding a forward fold to your seated straddle as you try to flatten your chest to the floor (flat like a “pancake”) requires a considerable amount of hamstring flexibility. For a guide on how to embody this correctly, check out the following article. By making the stretch active, the hip joint is strengthened and reinforced. Mar 1, 2023 · Home › Flexibility Pearls › Pancake Stretch: Everything you ever wanted to know about this forward bend in straddle position also known as Kurmasana or the Tortoise Pose in Yoga. No need to scoot your crotch forward and open your legs crazy wide - we want this to be comfortable where you’re just starting to feel a stretch in your legs, but not your maximum My favorite stretch for someone that's not too advanced in the pancake yet (between 90° and 45° of back-to-floor angle approximately) is the seated straddle good morning on an elevated surface (typically a chair or bench), with the knees slightly bent. Many people struggle with impr Wide-Seated Forward Bend (Upavistha Konasana) aka Pancake Interesting Fact: Wide-Seated Forward Bend, Upavistha Konasana, or “Pancake” — literally meaning “sitting with legs in an angle”—is a forward bend that stretches the hamstrings, adductors, calves, and lower back, while promoting deep introspection and calm. It’s also a challenging strengthener for our hip flexors and hip external rotators, which can help you forward fold deeper in your seated straddle pancake. Pancake splits Open up your hips, strengthen your core! Adopt a sitting position with your back straight and legs out wide. Seated Straddle Forward Fold Pancake Stretch1. Reach down and attempt to touch your toes with your fingertips. AND How To Fix It!? Sid Paulson 67. Sep 6, 2025 · The seated pancake stretch, or straddle forward fold, is a foundational flexibility exercise performed by sitting with legs wide apart and hinging forward from the hips to improve hip abduction, external rotation, and hamstring and adductor length. 6K subscribers Subscribed A full guide to the pancake stretch. To work correctly in your pancake ( seated wide leg forward fold ) you will want to be proficient in the standing version first. This is a great variation on our "traditional" straddle pancake (aka forward fold in our straddle) because it makes it really hard to cheat the stretch by rounding our back. Here’s how to perform it with proper form, as well as tips on how to make it easier Apr 15, 2023 · Pancake Stretch Tutorial: The Standing Pancake Stretch Sequence The Flexibility Guy - Coach Elia 22. Start by sitting on the floor with the legs in 🔓 Unlock your flexibility with my full-body routine - https://fitnessfaqs. #FlexibilityExercises #HipMobility # Apr 20, 2015 · Weighted stretching in many forms is a plus, in my view. Nov 18, 2024 · Reach your hands toward the floor or your legs. I can do other leg stretches quite easily, in butterfly stretch my knees touch the floor easily. #pancakegoodmornings Note how the back stays perfectly flat at all times (for the ladies, not so much for the guys in the video […] I polled and the audience has spoken - most of you wouldn't like to learn to pancake (sea which is why today we'll check out the moves you need to be doing t The Pancake Good Morning is an active mobility exercise, rather than a simple passive stretch. You can first do a bit of active exercises like this one and then chill in the position. Apr 7, 2023 · We can see here in the frog stretch, all the main attach-to-the-thigh-bone adductor muscles (red band) get pulled into a pretty intense stretch when you open your legs out to the side. Recommended: Take photos (or video) of your straddle, pancake and left/right front splits so you have “before” and “after” photos. Pancake Stretch Seeking Advice I do this stretch daily and if it wasn’t for this subreddit I would have never learned the importance of maintaining a straight back and focusing in the action taking place at the hips. The seated pancake forward pulse to target exercise is a mobility drill that helps to lengthen the adductors, hamstrings, calves and lower back muscles. We start with a simple warm-up and gradually move into deeper stretches and active drills Aug 9, 2025 · The pancake stretch, also known as a seated straddle forward fold, is a foundational flexibility exercise designed to improve hip adductor (inner thigh), hamstring, and lower back flexibility. Keep the weight off the floor as you want the weight pulling you deeper into the seated pancake. Jul 6, 2022 · Over Straddle Pancake Similar to our “over” middle split, we can do an “over” straddle by putting our feet or legs on top of yoga blocks. Let's see how! FREE 30 days / 30 Movement Insights and Secrets Sign up below https://tmcmove. Pancake Stretch Tutorial: Try the Seated Good Morning! The Flexibility Guy - Coach Elia 22. Is this one done on dense? Dec 30, 2025 · Improve hip and hamstring flexibility with the Seated Pancake Stretch, a beginner-friendly exercise to enhance mobility and overall lower body performance. Here are 3 exercises to open up your hips and get you closer #mobility #seatedforwardfold #widelegseatedforwardfold #flexibility yoga_with_vin Pancake Stretch Routine | Hip Mobility, Hamstring Flexibility & Straddle Progression This follow-along Pancake Stretch Routine is designed to help you improve hip mobility, hamstring flexibility, and straddle strength, whether you’re a yogi, runner, climber, or just feeling tight from sitting all day. This is how to perform the Seated Pancake Stretch. Scroll down for the follow-along video routine. Jul 18, 2024 · The seated wide-legged forward fold — commonly referred to as the pancake stretch — is a foundational pose that, when fully expressed, demonstrates serious flexibility. It is passive, but if you then combine with active exercises, you will be fine (no injury risk). Feb 3, 2022 · This is the principle I like to use with the gymnastics pancake. If you're having trouble with your forward fold, try moving in a lateral motion to stretch out the muscle on the side of the torso I focus on doing hamstring stretches, pancakes, frog pose, horse stance squat, and seated non-weight pancakes for about 30s one or twice a day. The pancake stretch is a flexibility exercise that primarily enhances flexibility in the hips, groin area, inner thighs, and hamstrings. To perform the stretch while standing, stand with your feet together and your legs straight. Lean forward from the hip, walking your hands forward until you feel the stretch on the inside of your groin. com Jan 20, 2026 · Initially we want to be able to fold forward ‘well’ in general. Seated Pancake Stretch for Toe TouchThe seated toe touch stretch is a very common test for hamstring and low back flexibility. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. And for students who feel like they can The seated good morning is an advanced progression from the pancake stretch. Learn how to stretch out pancake style to loosen up your muscles from our very own expert in this free fitness video on gymnastics stretches and warm ups. I'm surprised how inflexible I am when I do the standing pancake stretch, like I just can't bend forward further for some reason. I’m also looking to get a more structured mobility routine (hence why starting these weighted elevated pancakes), so any other tips or exercise ideas are encouraged! This is a great variation on our "traditional" straddle pancake (aka forward fold in our straddle) because it makes it really hard to cheat the stretch by rounding our back. 6K subscribers Subscribed Apr 30, 2025 · The seated wide-legged forward fold — commonly referred to as the pancake stretch — is a foundational pose that, when fully expressed, demonstrates serious flexibility. Can anyone suggest a progression to work up to the seated pancake? Improving your pancake or seated good morningUse this simple and effective exercise to develop elasticity and flexibility for your pancake position. This stretch helps improve your flexibility while preparing your body for the seated pancake. Hey everyone, it’s Johnny Wilson here, and I’m thrilled to share one of my all-time favorite stretches: the Seated Pancake! 🕊️ This incredible stretch is yo Apr 30, 2025 · The seated wide-legged forward fold — commonly referred to as the pancake stretch — is a foundational pose that, when fully expressed, demonstrates serious flexibility. Jul 18, 2020 · The seated straddle banded pancake reaching rotations is a mobility exercise that targets the lower back and the obliques, which are often tight and limit pancake mobility. May 6, 2020 · How to: Straddle Pancake Good Mornings Start in a comfortable straddle. No need to scoot your crotch forward and open your legs crazy wide - we want this to be comfortable where you’re just starting to feel a stretch in your legs, but not your maximum Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. This stretch can be performed in a seated or standing position. The seated pancake stretch and standing pancake stretch are highly effective exercises for improving hamstring flexibility, hip mobility, and overall lower-body performance. Feb 28, 2026 · Touching your toes stretches your leg muscles and increases flexibility in the hamstrings, which is great for center splits. See full list on journeytomobility. com/product/back-bridge-pro/Follow Me: https://www. I'm still on zero so haven't tried this yet but I'm really hoping it helps with my hip/lower back stiffness. I've been trying to do the seated pancake stretch but I can barely hold the starting position without rounding my back, let alone lean forward. Sep 17, 2022 · The purpose of this article is to explain how the Seated Goodmorning can be used as a supplementary exercise for the development of the pancake. And I can touch my knees to my nose if I'm doing a toe touch hamstring stretch. This post will specifically focus on active flexibility drills to strengthen our hamstrings and hip flexors to support a deeper wide-legged forward fold. Just when I have to angle my legs for pancake that I can't stretch at all. Dec 7, 2022 · I particularly like this variation on the “traditional” straddle pancake because it makes it incredibly hard to “cheat” the stretch by rounding your back. If you’re someone with tighter hips, odds are just adding a small forward fold will already make the hamstring (and/or inner thigh) stretch more challenging for you to work on. I used to sit watching TV in middle splits then pancake and stretch. Stretch hamstrings, inner thighs, and lower back!Optional Equipment A yoga block or pillo Then go for the middle. 2. com/FitnessFAQshttps: The Weighted Pancake Side to Side is a great mobility drill to strengthen and stretch oblique muscles. Also make sure you're always warmed up prior to stretching, but the fun part is that as you advance, your definition of warm up changes! With that out of the way, let's get to the stretches: Beginner Hamstring stretch with leg on a platform Seated one-legged toe touch Toe touch Standing Toe Touch Make sure your back is straight! Leg Against Wall I'm still on zero so haven't tried this yet but I'm really hoping it helps with my hip/lower back stiffness. Keeping both hips on the ground, hinge for My other leg stretches fine without feeling like I might tear something. 2K subscribers Subscribed A full pancake requires these muscles to be flexible as well as the hamstring and adductors that are often targeted in many other pancake stretch variations. I elevated my pelvis and I could keep my back straight, but I couldn't go down, what can I do? The Weighted Pancake Side to Side is a great mobility drill to strengthen and stretch oblique muscles. 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. The Pancake is an isolation stretch that primarily targets the hamstrings and lower back. Because of this I thought it might be reasonable to do a few sets of seated good mornings a few times per week, starting with knees at 90 degrees and 40kg on the bar and progressing first by adding Jul 18, 2024 · The seated wide-legged forward fold — commonly referred to as the pancake stretch — is a foundational pose that, when fully expressed, demonstrates serious flexibility. There is a load of accessory exercises and stretc The seated pancake around the world stretch is a dynamic flexibility exercise that increases flexibility in the posterior chain and the inner thighs. I however have my abdominal muscles cramp up which hinders time stretching. This class gives you Jan 23, 2023 · This back-lying hamstring stretch is a great variation for students who struggle to keep their back flat when trying to straddle pancake. Prasarita Padottanasana. And for students who feel like they can Aug 11, 2015 · Filed Under: China, exercises, good morning, videos, weightlifting Pancake Good Mornings August 11, 2015 By Gregor Winter From the 2015 Junior Worlds Training Hall … Sasha Nievas (58kg) and Joana Palacios (63kg) from Argentina doing Seated Good Mornings in a Pancake Stretch Position. This is why the standing pancake stretches and the rounded back to target seated variation can be an excellent place to start. Get your hip and hamstring stretch on today with this pancake - Regular practice is great but practicing the same thing over and over the same way might not be the most efficient and effective ! If you find it hard to fold forward in a wide leg seated position ( in Yogasana - Upavishtakonasana or a Pancake stretch ) instead of doing just that try out some of these active stretches and drills and notice the change in “your” depth in literally 5 mins The pancake stretch may seem like an unachievable goal at first sight - but with a few cues and dedicated work, it is achievable for anyone. Is this one done on dense? The Pancake is an isolation stretch that primarily targets the hamstrings and lower back. I am starting my flexibility routine and I was trying to do the Pancake Stretch and I can't keep my back straight at all when sitting on the ground. If the athlete cannot fully extend the leg due to a lack of mobility, then going back to a bent leg hurdler variation is advised. Hip Mobility: Look up these stretches: butterfly stretch, piriformis stretch, seated goodmorning, pancake stretch (with butt elevated). Knees over toes split squats are also great. We sugge The challenge of Pancake Pose lies in the hips and shoulders, and for many of us, sitting on the floor with straight legs feels nearly impossible. And once you get out, move a bit the legs, and do again active exercises. Oct 17, 2025 · Are you experiencing tight hips? We’ve compiled a list of the best hip flexor exercises that will help you strengthen your muscles and increase mobility! Straddle AKA Wide leg seated fold AKA pancake fold! Whatever you call it, improving your flexibility in this posture is WAY more technical than just getting longer hamstrings. Our Pancake online program trains each of the ranges of motion that combine to form this athletic shape - so it can improve your pancake whether you're just starting out or striving for belly to the ground. The pancake stretch is one of the most versatile flexibility positions with countless benefits. While it does stretch the groin, inner thighs, and hamstrings, it also requires active engagement through the groin. On the Master the Pancake program I demo a standing between two benches (wedged in the corner of a room) standing Kettlebell weighted pancake stretch—it's brilliant (both bent and straight leg versions). Also known by its Sanskrit name upavishta konasana, this posture provides a deep stretch in your hips, groin, hamstrings, and lower back. I would typically hold the isometric for 30-90seconds while trying to sink deeper into the stretch. Has anyone here used a bent leg seated good morning to help develop their pancake? My anterior pelvic tilt is the weakest part of my pancake but I can achieve a good hip position with bent legs. If you want to make progress in your gymnastics pancake, you need to be working on the gymnastics pancake. The gracilis (green band) also gets a bit of a stretch, but you can see there’s still a little slack left in the band, it’s not pulled as tight as the red band. Apr 13, 2022 · Looking to embody a flatter flapjack in your straddle pancake stretch? A straddle “pancake” (forward fold) requires a combination of inner thigh flexibility (to widen your straddle) and hamstring flexibility (to fold forwards). 3K subscribers Subscribe Mar 26, 2023 · For that reason, you’ll see this Splits Routine is a hodge-podge of stretches compiled from all those influences. zmixd dhepj soaom fmkhl vyqpgtf qrazmsu uoj mdrt bgbwv bud