Pancake Stretch for Tight Hips
Your hips play an important role in how your lower back moves and functions. When the hips are lacking mobility—especially in positions that require the legs to move away from the body—it can cause the lower back to compensate by moving more than it should. Improving hip mobility can help you move more efficiently and reduce unnecessary stress on the lower back.
The pancake stretch is a great movement to incorporate into your routine because it works on hip mobility while also stretching the inner thighs and hamstrings. It teaches you to hinge from the hips while maintaining control of your pelvis and spine, making it a valuable stretch for improving overall lower-body mobility.
I’ve also included an additional portion of the video demonstrating the stretch with blocks. This is a regressed version that provides more support and allows you to gradually work toward a deeper pancake position. If the full stretch feels too challenging, start with the blocks and focus on maintaining good form rather than forcing yourself deeper.
What it stretches
Inner thighs
Adductor magnus
Adductor longus and brevis
Gracilis
Other muscles of the inner thigh
Back of the legs
Hamstrings
Gluteus maximus, depending on your positioning
How to do it
Start seated on the floor with your legs extended out to each side.
Open your legs as wide as is comfortable while keeping your knees facing upward.
Sit tall and keep your spine as neutral as possible.
Begin by hinging forward from your hips, rather than rounding your lower back to reach farther.
Place your hands on the floor in front of you for support.
Slowly walk your hands forward while maintaining control of your pelvis and keeping your legs active.
Continue moving forward until you feel a comfortable stretch through your inner thighs and hamstrings.
Hold for roughly 30–60 seconds, breathe normally, and gradually try to increase your range of motion over time.
The goal is not to force your chest to the floor. Focus on creating movement from the hips and gradually increasing your range while maintaining good control.
