Straddle Pancake
Flexopedia > Hamstrings & Adductors
Straddle Pancake
Muscle Group Stretched: Hamstrings, Adductors
Muscle Group Strengthened: n/a
Type of Stretch: Passive Static
Difficulty: All Levels
Suggested Prerequisites: none
Adding a forward fold to your seated straddle as you try to flatten your chest to the floor (flat like a “pancake”) requires a considerable amount of hamstring flexibility. If you’re someone with tighter hips, odds are just adding a small forward fold will already make the hamstring (and/or inner thigh) stretch more challenging for you to work on. And for students who feel like they can’t lean forwards - never fear, there are several adjustments we can make to make it a more achievable-yet-challenging stretch for you.
How To
Step 1
Start sitting in a comfortable straddle, meaning legs open out to the sides, but not in a position where you’re feeling any stretch yet. That might mean:
Keeping your legs in a more narrow straddle
Sitting on 1-2 yoga blocks, or even a chair
Bending your knees slightly
We want our starting straddle position to be comfortable, and something we can easily sit up with a flat back in.
Step 2
Keeping your back flat, hinge at the hips to lean forwards. Focus on rotating the front of your hip bones towards the floor, lifting your sits bones and tailbone away from the ground (or blocks or chair). You should be feeling a stretch in the back of your thighs (hamstrings) and/or inner thighs (adductors). Be careful not to let your back round as you lean forwards, try to keep it as flat as possible.
Hold for 20-60 seconds.
Modifications
Need to make it easier?
Bend your knees even more. As long as you’re still feeling a stretch in your inner thighs or hamstrings, you can bend your knees as much as you need to for this to feel comfortable-but-challenging.
Use a strap to help pull you forwards. Loop a strap around a sturdy table/column/couch in front of you and use your arm muscles to help pull you forwards. Here’s an illustration of why that can help.
Want to make it harder?
Open your legs into a wider straddle, one where you are already feeling a stretch in your inner thighs.
Arch your back as you lean forwards, instead of just trying to keep it flat.
Add blocks under your calves/heels and work on your overstraddle (only if you can already comfortably get your chest to the floor).
Related Content
Flexopedia: Straddle Leg Lifts
Blog Post: Help! My Outer Hips Hurt When I Straddle
Blog Post: Straddle vs. Middle Split - What’s the Difference?
Blog Post: 10-Minute Middle Split & Straddle Routine
Blog Post: 6 Active Flexibility Drills for Your Straddle Pancake
