Pretzel Stretch

Pretzel Stretch

The Pretzel Stretch is a fantastic exercise for targeting the muscles in the hips, glutes, and lower back. This seated stretch helps to improve flexibility and mobility in these areas, which can be especially beneficial for individuals who spend long hours sitting or those who engage in activities that put stress on the lower body. The Pretzel Stretch is also great for reducing tension in the hip area, providing relief from tight muscles and promoting better posture. To perform the Pretzel Stretch, you'll assume a seated position on the floor or a mat. You'll then bend one leg and place the foot on the opposite side of your body, near the knee. The other leg remains straight and will be used to gently guide and deepen the stretch. As you twist your torso toward the bent leg, you'll feel a stretch in the hip of the extended leg and the glutes. It's important to maintain proper form throughout the exercise and avoid any pain or discomfort. You can hold the stretch for about 20-30 seconds and repeat on the other side. Incorporating the Pretzel Stretch into your regular exercise routine can provide numerous benefits. Regular stretching helps to improve range of motion, reduce muscle imbalances, and prevent injuries. Additionally, by enhancing flexibility in the hips and lower back, you may experience improved performance in other activities such as running, weightlifting, or yoga. Remember to perform this stretch after a proper warm-up and consult with a fitness professional to ensure it is suitable for your fitness level and any pre-existing conditions you may have. Get ready to unlock the benefits of the Pretzel Stretch and feel your body thanking you for it!


  • Start by sitting on the floor with your legs stretched out in front of you.
  • Bend your left knee and bring your left foot across your right knee, placing it on the floor.
  • Next, bend your right knee and place your right foot next to your left hip, with your right knee pointing towards the ceiling.
  • Keeping your spine tall, twist your torso to the left, placing your left hand behind you for support.
  • Place your right hand on your left knee, gently pressing to deepen the stretch.
  • Hold the stretch for 20-30 seconds, feeling a gentle stretch in your glutes, hips, and lower back.
  • Release the stretch and switch sides, crossing your right leg over your left and twisting to the right.

Tips & Tricks

  • Make sure to warm up before attempting the pretzel stretch to prevent injury.
  • Focus on your breath and try to relax your body as you hold the stretch.
  • Gradually increase the intensity of the stretch over time to improve flexibility.
  • Listen to your body and avoid pushing yourself too hard, especially if you are a beginner.
  • Engage your core muscles during the stretch to maintain stability and protect your lower back.
  • Experiment with different variations of the pretzel stretch to target different parts of your body.
  • Consider using props such as yoga blocks or straps to assist with maintaining proper form.
  • Incorporate the pretzel stretch into your regular stretching routine for overall flexibility improvement.
  • Don't forget to cool down and stretch after completing the pretzel stretch.
  • Stay consistent with your stretching practice to see long-term improvements.


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