Pancake Arch-Up
The Pancake Arch-Up is a middle split progression as well as an adductor exercise.
- Type Of Exercise: Mobility
- Muscles: Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Body Only, Yoga Block
Pancake Arch-Up
![Pancake Arch-Up 1 Pancake Arch-Up Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/01/Pancake_Arch-Up-1.jpg)
![Pancake Arch-Up 2 Pancake Arch-Up End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/01/Pancake_Arch-Up-2.jpg)
![Pancake Arch-Up 3 Pancake Arch-Up](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2021/01/Pancake-Arch-Up.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.
- Interlock your fingers behind your head 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.
- Pause at the bottom momentarily, smoothly raise back up to the start position, and repeat for reps.
- Maintain APT throughout.
![Pancake Arch-Up 4 Inverted Pike Extension](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/01/alt-Inverted_Pike_Extension-1.jpg)
- Exercise: Inverted Pike Extension
- Type of Exercise: Mobility
- Muscles: Hamstrings, Calves
- Difficulty: Moderate
- Equipment: Stall Bars
![Pancake Arch-Up 5 Inverted Straddle Extension](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/01/alt-Inverted_Straddle_Ext.jpg)
- Exercise: Inverted Straddle Extension
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings
- Difficulty: Moderate
- Equipment: Stall Bars