Flexibility Test

How to Test Pancake Stretch

Assess your straddle/pancake flexibility depth.

Warm-Up First

Warm up before testing. This prepares your body and gives you a more accurate result.

  1. 15 minutes light cardio to raise body temperature
  2. 210 leg swings each leg (front/back and side)
  3. 330 seconds butterfly stretch
  4. 430 seconds standing straddle fold
  5. 5Do NOT static stretch cold

How to Perform the Test

  • Sit in straddle position with legs as wide as comfortable
  • Keep legs straight (slight knee bend is okay)
  • Fold forward from hips, reaching chest toward floor
  • Note how far you can reach

What Counts as a Good Rep

  • Chest to floor = full pancake
  • Forearms on floor = advanced
  • Hands on floor = intermediate
  • Reaching toward floor but not touching = beginner

Recording Your Result

Record your depth: "Chest to floor", "Forearms down", "Hands down", or "Working toward floor"

Safety Notes

  • •Never force flexibility cold
  • •Discomfort is okay, sharp pain is not

Other Flexibility Tests

Forward Fold / Toe Touch

Test your standing or seated forward fold range.

Front Splits

Assess your front split depth on each leg.

Side Splits / Middle Splits

Assess your middle/side split depth.

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