How to Pancake Stretch (Beginner to Advanced)

A full guide to the pancake stretch. This tutorial will guide you from beginner variations to the advanced full pancake flexibility. Get your hip and hamstring stretch on today with this pancake stretch tutorial.
Forward Fold Flexibility ► • One Full Body Stretch ...
I Got INSTANT Flexibility Gains in the Pancake ► • I got INSTANT FLEXIBIL...
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Can't pancake stretch? No, we don't mean in the kitchen (though that's up to you). We mean the body pancake stretch! Josh and Trevor share the most effective stretches that will get you progress in your pancake. It doesn't matter if you can barely bend forward, this video is for every level! And there might just be different areas you need to focus on that you're not thinking of. Not everyone is created the same, so be forgiving and keep practicing! The pancake stretch benefits are plentiful, you'll have your spine and hamstrings singing your praise in no time!

[@Strengthside]

Where are you at with your pancake journey? Make sure that you leave a comment below on which stretch you'd like to see us breakdown next👍 My Free Program ► www.strengthside.com/thedaily

[@yaqbaq]

Loved it - thank you. Front splits!

[@julieanne25]

I need help with stupid simple things- like why don't my heels go down in a down dog or low squat?? Is this an ankle mobility issue? Or tight hammies???

[@Strengthside]

@@yaqbaq sweet!

[@Strengthside]

@@julieanne25 probably both but the calves will limit the squat the most!

[@A.T.Sickzer]

Rocking that Storror Shirt. I see you💪

[@UdoADHD]

I just took a dance class last night where the teacher said “if you can’t do it by now then you just can’t do it”. And you guys are giving me hope!!!!

[@Strengthside]

no shade to your dance teacher but that's false! There's a way to do anything you just need the right steps. And you need to be able to determine where your limitations are... and work the heck out of them. :) you got this

[@StatchanaReborn]

I once got told in a math class at school like this :D kinda got me *a bit* down.. this kinda teaching style "u cant do it" it full of shit!

[@seeker_-_]

If its any help - when I've started my singing lessons, at the oldest vocal-actors school in one of the biggest cities in my country, the principal of this school has told me, that I will never reach tenors notes and the C3 note with my full voice is just impossible for me and I should accept that as soon as possible to live in peace. I've left this school quickly and, thank God, I've found my real master somewhere else. After 2 years of intense training now I am able to sing above tenors scale while my highest note is G3 (almost half octave higher) which is already very rare and still we can feel that there's even more place to progress in my case. So - follow your heart and work your ass off.

[@dancinglight8411]

your dance teacher is just trying to knock you down. they prolly see you have skill and hate your guts.

[@staceymurray9644]

Your dance teacher talking nonsense you should correct her with this video 😂😂keep going yoga helps me daily to stretch

[@weberboxes]

I think you two are amazing. I'm 71 and after a life time of being Mr.stiff, I spent the last 6 years learning how to sit cross legged comfortably. I don't think the pancake is in my future, but you inspire me to be more flexible, and that is in my future. Thanks!

[@UdoADHD]

Jefferson curl Butterfly against the wall Cossack squat Standing straddle good morning Seated pancake on elevated surface (helps to use a weight)

[@danniseliger5172]

I'm currently working on this stretch for all the reasons you gave (and more). Really good tips. It took me a while to find them on my own

[@luismarquezromero2726]

Loving these series of how to learn a movement step by step, and all your content in general, Thank you so much for everything!

[@Strengthside]

glad your enjoying it! we'll do more :)

[@AlejandroRodriguez-sf1wf]

I stopped watching this channel for a few months and slowly stopped stretching. My body got tight. Started watching this today and a few other videos and I feel already feel way better after only doing 4-5 stretches. Learned my lesson

[@melis7247]

Your my go to as my flexibility has dramatically improved, can’t wait to focus on the pancake as I always wanted to do it, I can now do the splits, something I couldn’t do as a child, it’s incredible once you understand the muscle groups to work on, by the way I’m 56 years old, thanks from Australia x

[@worldspottingexhibit]

Love this step by step video it's exactly what I've been looking for and I'm excited to see more

[@angelmiranda1764]

Is incredible how you guys have made my cuarantine time soooo much easy to go through. I will come out wiser, stronger and much more flexible💪

[@Strengthside]

thanks that means a lot!

[@simonhauler1288]

The Pancake is one of my Goals for 2022. Thanks for helping!

[@joanpareja3313]

The standing straddle stretch feels amazing to me! Such a great discovery, thanks guy, you're gold!

[@mrohde2067]

Thank you for breaking this down ! Looking forward to improving my mobility ❤️

[@sandiegoRao]

Thanks strength side. I have added some of your exercises into my routine.

[@jacquelinefletcher4577]

I love you guys you have the most thorough workouts that can be utilized by all ages I am 67 years old and I follow you

[@dayytube]

Thank you Josh and Trevor for sharing your valuable Knowledge .. inturn.. making better individuals for health is wealth.👌💪🤸

[@AK-dj5su]

this channel is a blessing

[@weston.weston]

The step by step stretch videos are extremely helpful, thank you. Please continue to share the foundational moves, I am learning how critical they are to achieving our ultimate goals (Pancake, planche, etc.).

[@Strengthside]

Definitely. The basics make the advanced skills suddenly appear

[@vlrze]

great video guys! the standing straddle really opened my eyes to where I'm lacking.

[@ravsingh1576]

Fantastic video. Thank you for sharing.

[@jasonallen332]

Great! I appreciate your videos. Thanks

[@ThatFirstRep]

Definitely love the pancake stretch too! Helped me so much with getting my middle splits! Not directly but as a nice little carry over 😅🔥

[@mazeofego]

You guys are awesome. Been following since around 2018 and man am I grateful. The vids are always detailed, thoughtful, a joy to watch and most importantly highly functional. Cant wait for you to hit a mil. Keep going bros🔥

[@Strengthside]

Thanks a lot man

[@skwaab]

Straddle stretch with side bends and twists helped so much chronic back and hip pain I've had for a few years now.

[@michelesab6789]

I love your exercises and all your explanations. You also have good ideas that are different in order to work on flexibility. Thank you so much for taking the time to share with us. You are doing a great job. Merci beaucoup 👍🤗🇨🇦

[@paulschneider8634]

guys that was incredibly detailed! Thank you so much for this

[@nicholasboncardo]

This is one of your best videos yet, thank you so much! You’re helping me a lot to improve my posture and flexibility!

[@Strengthside]

Awesome! Thank you

[@samirsharma6312]

Wow Josh! As usual, you broke it up into such tiny steps that anyone can attempt this. I’m on my way for sure

[@Strengthside]

great to hear!

[@dontgettoknowm9864]

Keep growing StrengthSide!!!!!!

[@archiphoto]

Thanks guys. I bring these steps to my evenings in front of Netflix. Not feeling so lazy anymore! Cheers :)

[@With.Love.Chris.]

Love this video! Thanks guys!

[@terrenceseidman2587]

I been meaning to ask you to make this video!!! Thanks

[@svendressler_]

A very good video, well explained! I'm currently practicing the straddle press to handstand and being able to do the pancake stretch is certainly an advantage.

[@Gufenaugh]

Good job. Thanks!

[@tinkmichael-wizagwamba6966]

You guys are phenomenal - thank you !

[@enyioma8]

Strength Side is awesome! Love you bros 💪

[@skate_slack_juggle]

always great content! thx

[@sujitagarwal6564]

Thanks. That was great information

[@martjansen]

Great video guys, really love and appreciate what you are doing. It keeps me motivated and inspired. Much love from Amsterdam :)

[@Strengthside]

thanks man really appreciate it

[@niharkanha7299]

Thanks both of you for the vdo

[@jakejakejak]

This is a brilliant tutorial, thanks

[@wellingtonnonato2257]

Tks man! Your channel is awesome!

[@sistitulasi]

Thank you!!! I'm working toward a pancake. This helps a lot!

[@sarahbrammer1201]

Great video guys. Love how you have shown the regression moves. I definitely think I need to work on the first 2 moves before going into the full move as I've not been seeing progress but now I understand why. 😃

[@Strengthside]

Yes don't jump in too early! Take some time with the fundamental stretches and then revisit the pancake and see where you are

[@reyesconstruction9216]

that was so helpful and insightful also

[@AOaight]

Awesome!! Thanks

[@cmchannel1111]

Great video 🙏

[@A.T.Sickzer]

Thank you guys

[@vedamaster7253]

thank you so much, love

[@olivejuice2674]

Thanks 😊

[@warmcoffee226]

Subscribed... starting now!

[@adamgold739]

Awesome man!!

[@strafinggg]

love these episodes😍

[@Agnes.]

Thank you very much! I will move forward now * lovely greetings

[@AhmedAli-gv4vo]

Just started watching your videos

[@primalperry5667]

Love this! Stretching is one of the things I plan to try doing more of. What are some good ways to stretch the sides of your torso?

[@Harlowerayne]

Thanks!

[@zxsw85]

So helpful

[@brandbryce]

Valuable: thanks guys

[@Leonardoh4h]

Hello guys. And, thank you for this info. I'm 11 months behind. Lol. No, I loved your video because as a beginner you made it look easy and doable. Looking forward to your video on Friday. And, Happy Holiday season and Happy New Year. ✨️🌟🍁

[@vivi4798]

I've been struggling with this one on my dance classes... It seems so easy for everyone to touch arms on the ground, while i'm still stuck with guaranteeing my back not to curve (and it huuurts). Also cannot open my legs that wide, but i believe the cossack and butterfly positions will help. Thank you for the video!❤ 🇧🇷

[@norabalogh3501]

Super important video as always thanks so much!! Aand Storror sleeves hell yeah!:D

[@rikimusika]

thank you

[@rezlifestudios]

Killer video guys thanks. Be cool to see you breakdown some thoracic flexibility… like hollow back pincha and wheel. Also front splits and leg behind the head (compass pose).

[@johnnybucca2922]

Alleno da 3mesi il pancake...ma non sapevo della rotazione delle gambe durante la discesa...grazie infinite...proverò domani...🙏💪👍

[@noormuhammadtrainings2540]

Wonderful

[@Mindful_TEA_Break]

Very helpful. I am working on forward fold for now :) My side stretches and butterfly are a lot better so this video shows me which steps I should focus on more ;) Thank you for sharing and putting all the work into those videos :)

[@christopherramon-reid9841]

EXCELLENT!

[@thesecret090191]

That was so helpful. Can you do a breakdown of King pigeon pose?

[@Br4649]

Really good video. I can't even sit on the floor with a straight back (legs in front or crossed, doesn't matter) let alone attempt a pancake, gonna work on the progressions and see if I can get anywhere!

[@HerveDaCosta]

Awesome. I am 65 and I am getting started. Wish me patience and a bit of luck

[@Athletic-and-Minimalist]

After 2 years working exclusively on my bodyweight strength I've now come to realise that my lack of flexibility is a barrier to progressing further, for example for skills like the handstand press or even any straddle exercises. But lets go one step at a time 🙂

[@stipin7806]

This is the best

[@onlopine]

Started my pancake journey today 🥞

[@rajatkumal5011]

Great video (as always)! Should i keep my knees locked out in the standing straddle good morning?

[@andre2900]

You guys have The Style as well as The Strenght

[@sapnasudhir]

Awesome

[@eliadvo]

sox! but also thank u, great video 😉

[@shads811]

Hi ! thank you for this great tutorial. Would you recommend to do theses exercices after sport practice meaning when muscles are still warmed up and flexible? Or maybe in a complete different range of time from sport practice meaning when muscles havent been used yet too much?

[@anyelatejeda4410]

I appreciate how much detail you put into this. I have been looking for a good video on straddle good mornings to share with friends, but most of them have what I would consider dangerously negligent instructions. Thank you for this. ☺️

[@paribaboxing5703]

Great video, you explain it very well. You mentioned that your mistake was that you went on your journey too quickly. How long should "a normal" journey take from terrible pancake to flat flapjack on average? Everybody is different regarding time to achieve flexibility. So another question would be how would you recognize if your going to fast?

[@RicardoHernandez-sb7tk]

Thanks that's exactly what I need Legs n Back strength,, you awesome. El Bronco,,,,..1

[@FluksWorkouts]

Sick Stretch Lets go

[@mjd0350]

Love the storror hoodie

[@EctoNecto]

Love the storror merch

[@berzzzini]

Can't wait to start! Only have to buy a dog first.

[@simoneriksson8329]

Seen like I am at the "standing stradle"- level... Will have to work a bit on this :)

[@berksthenics]

dude I hope I can get that much flexible too ty for the guide ✌️

[@davidelliott6208]

I've got very flexible hips in like abduction but very tight hamstrings, never been able to touch my toes and if I try the pancake I can't even lean forward over my hips. Thanks for the steps to hopefully achieve this one day. Guess my hamstrings are the main thing I need to work on to make this a possibility one day

[@warriors_of_light5559]

Freakin love you guys 💙

[@annmarieveronicajames2536]

I will try making a pancake myself on the floor. It looks like fun especially with weights for more intensive work out.🙏📖😇

[@paulwallas801]

These guys and their videos are great! So many tips to take in. One question, when I start standing upright with my legs apart, I'm unable to stand straight. My bum sticks out and my tummy is closer to the floor, is there a reason for this? Thanks

[@kaydonahue]

I would love to be able to one day, be able to do this.

[@Tzadikisrael]

Hey man i just saw you un puerto morelos!¡ I'm so happy to se you man lets fino the time to Share here in downtown

[@Strengthside]

hey bro I saw you by the crossfiit gym? I'll be in town for the week!

[@douglaswoosley3965]

I LOVE TRYING THE WINDMILL TWISTS AND TURNS,200 BEFORE BED SHOULDERS GOT SO WIDE MOM HAD TO GET ME LARGER SHIRTS.

[@indriadrayton1132]

This is such a help to my 56 year old self!!

[@paramnesias9198]

Excellent classes. i am 55 and will try to pancake myself to oblivion. Thanks.

[@ericzhao4151]

Hey Josh. Is there any full split tutorial?

[@anandvm87]

Hey, great video and very inspiring. Although, I’m still stuck in the position depicted in 0:46 Do you have a video that can address this?

[@solfeinberg437]

This seems really accessible and reflects some things I've already learned - e.g. that standing straddle forward fold is accessible even though sitting is not. I think this is becuase when you can't even sit with your torso vertical, there's no weight helping pull you into the position. Whereas if you're standing and you get your torso near horizontal, there's a near maximum amount of weight pulling you into the position. Raising the butt is similar compared to sitting on the floor. I've also been doing seated good morning with a dumbell behind the neck and the Jefferson curls on a slant board. Unfortunately, I'm not seemingly making any progress. Maybe just more time on task. I probably do at least 2 - 5 of these a day. e.g. two sets of Jeff Curls and 2 Seated good mornings. I guess I could try doing a certain minimum, like 10 or 15 minutes just on hams. I would imagine 15 minutes every day would do something.