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Pretzel Stretch
A supine mobility exercise that combines a spinal twist with a hip and quad stretch. It targets the glutes, hip flexors, and obliques to improve rotational mobility and flexibility.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Obliques, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
8/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris
Hip Flexors
6/10Iliopsoas
Obliques
5/10External Obliques, Internal Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
10-30 seconds • Rest is the transition time between sides.
How to Perform
Lie on your left side with your head supported. Bend your top (right) knee and draw it toward your chest, letting it drop across your body toward the floor.
- Bend your bottom (left) knee and reach back with your right hand to grasp the left foot.
- Gently pull the left foot toward your glutes to stretch the quad.
- Keep the right knee anchored and slowly rotate your upper body.
- Try to bring your right shoulder blade toward the floor to deepen the spinal twist.
- Hold the stretch for the desired duration, breathing deeply.
Coaching Tips
Form Cues
- Anchor the top knee.
- Breathe into the stretch.
- Relax the shoulders.
- Gently pull the heel.
Breathing
Inhale to prepare, and exhale as you deepen the stretch and spinal twist, maintaining deep, steady breaths while holding.
Tempo
N/A
Range of Motion
The stretch is achieved when the top knee is anchored on the floor (or close) and the top shoulder blade is rotated toward the floor.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the knee or lower back.
- Use a strap if you cannot comfortably reach your foot.
Spotting
Not recommended; this is a self-regulated stretch.
Common Mistakes
- Forcing the stretch too quickly.
- Letting the anchored knee lift up.
- Holding your breath during the twist.
When to Avoid
- Acute low back pain or disc issues.
- Recent knee injury.
Flexibility Needed
- Basic hip and spinal rotation capacity.
Also known as
Supine Spinal Twist Stretch, Side Lying Quad and Glute Stretch, Quad and Glute Pretzel
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