Pancake Walk
Pancake Walks on the hands enhance flexibility in the hips and hamstrings. The exercise starts in a wide-legged forward fold, similar to the Pancake Stretch. You move forward, using your hands for support, and straighten up as you go. This allows you to work within your current range of motion in the hips and hamstrings. This exercise is a great preparation for both the Pancake and the Pancake Good Morning.
Pancake Walk - the correct execution
- Start in a seated position with your legs spread to the maximum
- Now push yourself upwards with the help of your arms
- Your legs remain stretched
- The load moves from your heel to the front of your foot
- Bend your upper body forward and lean on your arms in front of your body
- Keep the tension in your thighs all the time
- Shift your weight back and lower your buttocks back to the floor
- Use the support of your arms
- After each repetition, change the side you are supporting with your arms
Which muscles are trained by Pancake Walk?
Primary trained muscles for Pancake Walk
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
Secondary trained muscles for Pancake Walk
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
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Alternative variants of Pancake Walk:
Advanced Pancake Walk
The Pancake Walk on the forearms is a more challenging version of the Pancake Walk on the hands and requires even more flexibility. Since you can’t lift yourself up as much, your legs remain wider apart, intensifying the stretch in the hips and hamstrings. This exercise increases range of motion and is excellent preparation for the Pancake and Pancake Good Morning.
Advanced Pancake Walk - the correct execution
- Start in a seated position with your legs spread to the maximum
- Lean on your hands in front of your upper body
- Now push yourself upwards with the help of your arms
- Lean on your forearms in front of your body
- Keep tension in torso and thighs throughout
- Walk forward until you are standing on your front feet
- Go back again and lower your buttocks back to the floor
