Exercises / Beginner
Pancake stretch on the floor
- Hamstrings
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 1
- Equipment
- Bodyweight
01 / Steps
How to do it
Get into a seated position on the floor with your legs open and extended.
Bring your hands to the floor in front of you, trying to reach as far as possible.
Hold that position for a certain amount of time.
02 / Muscles
Muscles worked
Hamstrings
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength1
- Explosivity0
- Technique15
- Cardio0
- Mobility35
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
Beginner
Full body flexibility routine
Upper Chest ∙ Anterior Deltoid ∙ Lats ∙ Lower Chest
69 min · 8 exercises
Beginner
Fastflex Mobility
Hamstrings ∙ Quadriceps ∙ Forearms ∙ Upper Chest
40 min · 7 exercises
Beginner
5-Minute Full-Body Stretching
Hamstrings ∙ Quadriceps ∙ Forearms ∙ Upper Chest
22 min · 6 exercises
Beginner
10-Minute Full-Body Stretching
Upper Chest ∙ Anterior Deltoid ∙ Lats ∙ Lower Chest
31 min · 8 exercises
You may also like
Variations and exercises that train similar muscles.
BeginnerKettlebell deadlift
Lumbar ∙ Glutes ∙ Hamstrings
IntermediateKettlebell swing
Lumbar ∙ Glutes ∙ Hamstrings
IntermediateKettlebell front lunges
Quadriceps ∙ Hamstrings ∙ Glutes
BeginnerSumo squat
Quadriceps ∙ Glutes ∙ Hamstrings
BeginnerIsometric single leg hamstring bridge with elevation
Hip Flexors ∙ Hamstrings
IntermediateHandstand with posterior pelvic tilt facing the wall
Abs ∙ Anterior Deltoid ∙ Glutes