Gymnasticbodies

Pancake Walk

The Pancake Walk is an adductor stretch (groin stretch) as well as a middle split progression.

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.
Now 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 APT in this start position.
Hinge forward at your hips and descend with a flat back until your chest makes contact with the floor, or your lowest position.
Do not allow your legs to lose tension or roll inward as you fold.
Keep a flat back, reach your hands forward in front of you, and begin slowly walking your hands to the side.
Walk all the way to one leg, following your hands with your body and staying flat.
Switch sides and repeat this side-to-side pancake walk for reps.