Beginner exercise
The Straddle
Also called Pancake, Straddle Stretch
Technique
How to perform The Straddle
- Sit upright on the floor with your legs extended apart in a comfortable V.
- Choose a width that lets you keep the knees straight without forcing the position.
- Place your hands on the floor between your legs.
- Fold forward from the hips and slide the hands ahead, keeping the chest directed forward rather than collapsing the lower back.
- Stop at a controlled stretch position and hold without bouncing or forcing greater depth.
- Use your hands to help return upright before relaxing the legs.
Programming relevance
Muscles involved
Primary targets: Adductor Longus, Adductor Magnus, Gracilis, Biceps Femoris, Semimembranosus, Semitendinosus.
MuscleScoreRole