Pancake Stretch

Adductors, Hamstrings, Lower BackBodyweight

Deep seated stretch for the inner thighs, hamstrings, and lower back, performed in a wide straddle.

How to do it

1Sit on the floor, open your legs into a wide straddle, and point your toes straight up.

2Sit up tall and lengthen your spine toward the ceiling.

3Keeping a flat back, hinge forward from your hips.

4Place your forearms or palms flat on the floor in front of you.

5Hold the position comfortably, breathing smoothly without bouncing.

Common mistakes

Tucking your pelvis back and rounding your lower back, which ruins the hip hinge.

Rolling your feet and knees inward, placing harmful torque on your joints.

Forcing your legs too wide, risking an adductor strain.

Breathing

Take a deep inhale to lengthen up, then exhale to sink deeper into the fold.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.