Pancake
The Pancake is a seated mobility exercise that targets the hamstrings, adductors, and lower back by folding forward with legs straddled wide. It is a fundamental movement for developing advanced hip flexibility and active compression strength.
Iridium categorizes the Pancake as a high-tension mobility tool that contributes directly to your Hamstring and Erector Spinae volume landmarks. The AI cross-references this movement with your 7-day workout history to ensure your lower back isn't already fatigued from recent heavy hinge lifting like deadlifts. If your posterior chain recovery scores indicate you are near your limit, Iridium may substitute this for a less demanding flexibility drill to manage fatigue.
Form Cues
- Sit with legs spread wide in a V-shape.
- Roll your pelvis forward to sit tall on your sit bones.
- Keep quad muscles engaged and toes pointing up.
- Hinge from the hips to lean your chest toward the floor.
- Lengthen your spine continuously as you reach forward.
- Don't allow your lower back to round or collapse.
- Don't let your feet or knees roll inward.
- Don't bend your knees to fake better depth.
- Don't bounce aggressively at the bottom of the stretch.
Common Mistakes
- Rounding the lower back significantly
- Internal rotation of the legs
- Bending knees to relieve tension
- Passive stretching without active engagement
Muscles Worked
This exercise deeply stretches the hamstrings and adductors (inner thighs) while requiring the erector spinae to keep the spine neutral. It also actively engages the hip flexors and core to pull the torso forward into the fold, improving active compression strength.
Primary
Secondary
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