Stretches

The following are stretches used by gymnastics at different gyms. I have found that many of these stretches have different names for the same stretch. I also found many websites stating the incorrect muscle(s) being affected by a certain stretch.

Many of the stretches on other websites are usually called after which muscle they affect. This sounds like a good way to give a name to a stretch, but the problem is that there are variations of the same stretch and other stretches that affect the same muscles, so basically calling something like a “Quad Stretch” is not really that good because there can be many different exercises that effect the Quadriceps muscles. I like names like “Pancake Stretch” or “Sandwich Stretch”, but again these have their own problems too. You can have flexed feet in a Sandwich Stretch or pointed toes. 

I would like to hear your opinion on what a certain stretch should be called (or what they call it at your gym). Also I would like to hear your opinion on which muscles are affected. It would help if you could indicate the primary muscles and secondary muscles affected. I have put a number under each stretch you can use as a reference.

I have created a reddit thread here (please post comments there)

The following are stretches are commonly used when working on the splits.

Here is a list of what people call them (a plus symbol for each person):

Stretch Name Muscles
1 Pike Stretch+
Pike Stretch with Flexed Feet++

Calf Muscles+++
Hamstrings++

2 Standing Straddle++   
3 Pike Stretch+
Standing Pike++
Calf Muscles+++
Hamstrings++
4 Straight Leg Lunge with Flexed Foot++ Calf Muscles+++
Hamstrings++
5 Back Leg Straight+
Straight Leg Lunge+
Calf Muscles+ 
6 Standing Straddle to One Side+   
7 Butterfly+++ Hip Flexors+++
8    
9    
10 Lunge with Back Leg Straight+
Splits Prep+
Hip Flexors+
Hamstrings+ 
11 Lunge+
Split Hip Stretch+
Splits Prep+
Hip Flexors+ 
12 Split, Lay on Front Leg+
Split with Hands by Front Foot+
Splits+
Hip Flexors+
Hamstrings+
Calf Muscles+
Lower Back+
13 Split, Back Leg Up+
Split Ring Stretch+
Splits holding back leg up+
Hurdle Stretch+
Hip Flexors++
Quad+
14 Quad Stretch+
Hurdle Stretch+
Hurdle Stretch+
Quad++
Hip Flexors+ 
15 Quad Stretch, Lay Back+
Hurdle Stretch+
Quad++
Hip Flexors+
Lower Back+ 
16 Hurdle Stretch+  
17 Hurdle Stretch+  
18 Hurdle Stretch+  
19 Lunge, Pulling Up Back Leg++
Couch Stretch+
Quad+
Hip+ 
20 Crescent Lunge+ Hip Flexors+
21 Lizard+  Hip Flexors+
22 Low Lunge+ Hip Flexors+
23 Straddle Split+
Middle Splits+
Splits with a Pancake+
Pancake Split+
Groin+
Hamstrings+
Calf Muscles+
Hip Adductors+
24

Straddle Reach+
Straddle go to One Side+
Straddle Stretch+
Straddle Sit, Reach up and over+

Hamstrings+
Calf+
Obliques+
Latissimus Dorsi+
Obliques+
Spinal Erectors+
25 Straddle Reach, Flexed Feet+
Straddle Nose to your Knee with Flexed Foot+
Straddle Stretch+

Hamstrings++
Calf++
Lower Back+
Spinal Erectors+

26 Straddle Reach+
Straddle Nose to your Knee+
Straddle Stretch+
Hamstrings++
Calf++
Obliques+ 
27 Straddle Pancake+
Straddle to the Middle+
Pancake Stretch+
Lower Back+
Hip Flexors+
Hamstrings+
Groin+ 
28 Standing Quad Stretch+++ Quad+
Hamstrings+ 
29 Pike Stretch, Lying Flat+
Pike++
Pike Stretch with Toes Pointed+
Hamstrings+
Lower Back+ 
30 One Leg Pike  
31 One Leg Straddle Sit Latissimus Dorsi+
Obliques+
Spinal Erectors+
32 Butterfly Stretch Pushing your Knees Down+
Butterfly putting knees down+
Butterfly+
Hip Capsule+
33 Butterfly Stretch Forward+
Butterfly laying on feet+
Butterfly Reach Forward+
Hip Capsule+
Spinal Erectors+