How to do Pancake Stretch
On the floorHoldAdvanced
Pancake Stretch is a on the floor stretch for your calves, groin and hamstrings.
Step by step
- 1Sit tall with your legs out straight and wide apart.
- 2Take a breath in, and as you breathe out, walk your hands forward and fold from your hips.
What you should feel
Let your chest sink a little with each breath.
Form tips
- Toes and knees point up to the ceiling. Lead with the chest, not the head. Hinge from the hips, keep the spine long.
- Feel the insides of your legs slowly open.
- Nothing to force… let gravity help.
Make it easier
If your back rounds a lot, sit on a cushion and fold less.
Coming out of it
Walk your hands back in… and slowly roll up to sitting.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Pancake Stretch with a coach
In BendEase, a voice coach talks you into Pancake Stretch, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your calves and groin.
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