A Pancake is a stretch position that develops flexibility in the hamstring and groin region.  It is one of the most basic stretches utilized in the sport of gymnastics.  Having a solid range of motion in this region can be helpful when learning various complex gymnastics movements.  For a better stretch, try to maintain a straight back as you lower your torso down to the floor.  Additionally, try to keep the knees from rolling forward when lowering your torso down to the floor.



  • from a seated position, straddle your legs past 90 degrees
  • keep legs straight, toes pointed, and knee caps directed towards the ceiling
  • straighten back and reach forward
  • stretch out as far as possible while maintaining proper posture