Pancake Stretch
A step-by-step guide from the Ægir Iron exercise library: how to do the movement and what to watch for.
- Equipment
- Bodyweight
HOW TO PERFORM
- Sit on the floor with the legs straight and spread as wide as is comfortable, kneecaps and toes pointing up.
- Sit up tall, tilting the pelvis forward so you are on the front of the sit bones.
- Walk the hands forward along the floor and hinge the chest toward it from the hips, keeping the spine long.
- Stop where the inner thighs and hamstrings stretch strongly but comfortably, then breathe and hold.
- Walk the hands back in to sit up.
FORM TIPS
- If the low back rounds before you lean forward at all, sit on a folded mat to tip the pelvis forward.
- Keep the kneecaps pointing at the ceiling. Letting the legs roll in moves the stretch off the inner thighs.
Log it in Ægir Iron alongside the rest of your training. Free for individual lifters.