Pancake
The Pancake is a basic adductor stretch (or groin stretch) and middle split progression.
- Type Of Exercise: Flexibility
- Muscles: Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Body Only, Yoga Block
Pancake
![Pancake 1 Pancake Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/01/pancake-1.jpg)
![Pancake 2 Pancake End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/01/pancake-2.jpg)
![Pancake 3 Pancake](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2021/01/Pancake.jpg)
- Sit in a straddle on the floor with your hips at approximately a 90-degree angle.
- Point your knees to the ceiling, lock them, engage your quads, and point your toes.
- Lift your arm out to your sides and sit up completely straight with an anterior pelvic tilt (APT).
- If you cannot sit upright in this position, elevate your hips as high as necessary to achieve a straight back and APT in this start position.
- Now hinge forward at your hips and descend with a flat back until your chest makes contact with the floor.
- Do not allow your legs to lose tension or roll inward as you fold.
- Hold this pancake stretch for time.
![Pancake 4 Inverted Straddle Extension](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/01/alt-Inverted_Straddle_Pull.jpg)
- Exercise: Inverted Straddle Extension
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings
- Difficulty: Moderate
- Equipment: Stall Bars
![Pancake 5 Pancake Arch-Up](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/01/alt-pancake-arch-up.jpg)
- Exercise: Pancake Arch-Up
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Body Only, Yoga Block