Pretzel Stretch
Description
The pretzel stretch is a deep mobility position performed lying on your side with one leg bent in front and the other bent behind, often grabbing the back foot to stretch the quad. The twisted position simultaneously opens the hip rotators of the front leg and the quad/hip flexor of the back leg.
Muscle Group
Equipment Required
Pretzel Stretch Instructions
- Lie on your right side. Bend your right knee to 90 degrees in front of you, with your right foot pointing forward.
- Bend your left knee behind you, bringing your left heel toward your left glute.
- Reach back with your left hand and grab your left foot. Pull it gently toward your glute for a quad stretch.
- Keep your right side body pressed into the floor for support.
- Feel the stretch through your right hip rotators (in front) and your left quad and hip flexor (behind).
- Use your right hand to support yourself if needed.
- Hold for 30 to 60 seconds. Breathe deeply.
- Roll over and switch sides.
Pretzel Stretch Form & Visual
Pretzel Stretch Benefits
- Combines hip rotation with quad stretch
- Opens multiple muscle groups simultaneously
- Excellent for tight hips from sitting or running
- Time-efficient combined stretch
- No equipment needed
- Calming when held for longer durations
Pretzel Stretch Muscles Worked
- Piriformis (front leg)
- Gluteus maximus and medius (front leg)
- Quadriceps (back leg)
- Hip flexors (back leg)
- IT band
Pretzel Stretch Variations & Alternatives
- Intermediate Hip Flexor and Quad Stretch
- Pigeon Hip Stretch
- Standing Quadriceps Stretch
- Couch Stretch
- Seated Pretzel Stretch
