Exercises / Beginner
Standing pancake with open legs
- Glutes
- Hamstrings
- Lumbar
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 3
- Equipment
- Bodyweight
01 / Steps
How to do it
Stand with your legs at least twice the width of your shoulders.
Bend your hips to try to get your head to the ground, folding as much as possible.
To increase the difficulty you can try it with your legs closer together.
02 / Muscles
Muscles worked
Glutes
Hamstrings
Lumbar
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength1
- Explosivity0
- Technique15
- Cardio0
- Mobility35
You may also like
Variations and exercises that train similar muscles.
IntermediateKettlebell half get up
Triceps ∙ Anterior Deltoid ∙ Glutes
BeginnerKettlebell deadlift
Lumbar ∙ Glutes ∙ Hamstrings
IntermediateAdvanced squat with elastic band
Quadriceps ∙ Glutes ∙ Hamstrings
BeginnerSide leg raises
Glutes ∙ Hamstrings ∙ Obliques
IntermediateHandstand with posterior pelvic tilt facing the wall
Abs ∙ Anterior Deltoid ∙ Glutes
BeginnerPancake stretch on the floor
Hamstrings