Pancake Bounces Progressions

Progressions

1. 01

   Straddle Goodmorning Bounces

   • Sit on the floor in a wide straddle position with both legs extended straight and toes pointing upward or slightly flexed toward you.

   • Keep your spine long and tall as you begin to hinge forward at the hips, leading with your chest rather than your head.

   • Perform gentle, controlled bouncing movements forward, using small amounts of momentum to gradually deepen the stretch.

   • Keep the bounces small and rhythmic, avoiding aggressive or forceful movements that could trigger a protective muscle reflex.

   • Maintain straight legs throughout, actively pressing the backs of your knees into the floor and engaging your quadriceps.

   • Focus on the stretch in your hamstrings and inner thighs, directing the bounces straight forward between your legs.

   • Breathe rhythmically with each bounce, exhaling as you go deeper and inhaling as you return slightly.

   • Start with smaller bounces and gradually increase the range over the course of the set as your muscles warm up.

2. 02

   Elevated Pancake Bounces

   

   Box / Bench / Step / Chair / etc.

   • Sit on an elevated surface such as a bench, box, or yoga block with your legs spread wide in a straddle position, feet flexed.

   • The elevation tilts your pelvis forward naturally, allowing greater range of motion and a deeper stretch compared to the floor version.

   • Keep your spine long and lead with your chest as you begin to bounce forward gently at the hips.

   • Perform small, controlled bouncing movements, letting gravity and the elevated position assist you into a deeper stretch.

   • Maintain straight legs throughout, keeping the backs of your knees pressed down and your quadriceps engaged.

   • Keep the bounces rhythmic and consistent, exhaling as you push deeper and inhaling as you return slightly.

   • Focus on stretching both the hamstrings and adductors equally, directing your torso forward between your legs.

   • Gradually increase the depth and amplitude of your bounces over the set as your muscles become more pliable.

3. 03

   Floor Pancake Bounces

   • Sit on the floor in a wide straddle position with both legs extended straight, toes pointing upward or slightly flexed toward you.

   • Keep your spine long and tall, initiating the forward fold by hinging at the hips and leading with your chest rather than rounding your back.

   • Perform gentle, rhythmic bouncing movements forward, using small amounts of controlled momentum to gradually deepen the pancake stretch.

   • Keep the bounces small and consistent, avoiding aggressive or forceful movements that could trigger a protective stretch reflex in the hamstrings.

   • Maintain straight legs throughout the entire set, actively pressing the backs of your knees into the floor and engaging your quadriceps.

   • Direct your torso straight forward between your legs, focusing on stretching both the hamstrings and inner thighs evenly.

   • Breathe rhythmically with each bounce, exhaling as you press deeper into the fold and inhaling as you return slightly.

   • Start with smaller, gentler bounces and gradually increase the range over the course of the set as your muscles warm up and become more pliable.

4. 04

   Floor Pancake 3 Way Bounces

   • Sit on the floor in a wide straddle position with both legs extended straight, toes pointing upward, and your spine tall.

   • Perform gentle bouncing movements in three distinct directions: forward (center pancake), toward the left leg, and toward the right leg.

   • For the center bounces, hinge forward at the hips between both legs, leading with your chest and focusing on the full pancake stretch through the hamstrings and adductors.

   • For each side direction, rotate your torso to face the respective leg and bounce forward over that leg, stretching the hamstring of the target side more deeply.

   • Keep the bounces small, rhythmic, and controlled in all three directions, avoiding aggressive or jerky movements that could strain the muscles.

   • Cycle through the three directions systematically, spending an equal number of bounces in each direction before switching to the next.

   • Breathe rhythmically throughout, exhaling as you press deeper into each bounce and inhaling as you return slightly.

   • Keep both legs active and straight at all times, pressing the backs of your knees into the floor regardless of which direction you are bouncing toward.

Common mistakes

• Rounding the back
• Bouncing too aggressively
• Bending the knees
• Holding your breath