Standing Pancake Fold

Description

A standing wide-legged forward fold mobility exercise that targets the adductors, hamstrings, and lower back.

How to perform:

  • Stand with your feet wide apart (roughly 1.5 to 2 times shoulder-width), toes pointing straight forward or slightly outward.
  • Keep your legs straight and knees locked without hyperextending.
  • Hinge at your hips and fold your torso forward with a flat back.
  • Lower your hands or forearms towards the floor, maintaining active extension through the spine.
  • Hold the stretch at your active end range while breathing deeply.

Difficulty & Category

Intermediate
Isometric

Affected Muscles

HamstringsAdductor MagnusAdductor LongusGracilisErector SpinaeGluteus Maximus

Body Areas

LegsBackGlutes
Content is partly AI-generated. It is moderated over time; videos are manually selected.

Progressions

Sit on the floor in a wide straddle with your legs straight and knees facing upwards.
  • Setup: Sit tall on your sit bones, keeping your spine neutral and your core engaged.
  • Hinging: Initiate the movement by tilting your pelvis forward (anterior pelvic tilt) and hinging at the hips.
  • Descent: Walk your hands forward while maintaining an extended spine and straight knees. Lower your chest toward the floor.
  • Hold: Hold the deepest position you can reach without excessively rounding your back. Breathe steadily.
Tip: If your pelvis tilts backwards when sitting, elevate your hips on a yoga block or folded mat.
Isometric
Intermediate