Spread wide and fold flat for deep hammie and groin mobility.
Lead with your chest and keep your back long, don't just round to reach further.
The Pancake is a Stretching-first movement, with Hamstrings working as the supporting cast. Track it consistently and you'll see exactly how it feeds your stretching volume for the week.
The Pancake primarily works the Stretching with Hamstrings assisting.
Start with sets you can hold with perfect position, even if short. Add a few seconds each session; quality beats clock-watching.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
