Technique
- Sit on the floor and open your legs as wide as possible to the sides.
- Hinge at the hips to lean forward, aiming to bring your chest toward the floor.
- Reach your arms forward or grab your feet to increase the stretch.
Form tips
- Focus on rotating your pelvis forward (anterior Pelvic tilt) rather than rounding your back.
- Keep your toes pointing upward.
Muscles
Flexibility
Primary
- Hip adductors
- Glutes
- Hamstrings
Secondary
- Legs
- Pelvis
Equipment
Appears in
Progressions
Straddle roll-back to Pancake
Elite
Regressions
Standing straddle head to ground
Intermediate
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Sitting straddle stretch
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