Hips
Pretzel Stretch
Sit on the floor with one leg bent in front and the other bent behind the body. Keep the chest upright and shoulders relaxed.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- Gluteus Maximus
- Hip Rotators
Secondary muscles
- Lower Back
- Obliques
- Hamstrings
Target muscles
- hips
- glutes
How to perform
- 1
Sit on the floor with one leg bent in front and the other bent behind the body.
- 2
Keep the chest upright and shoulders relaxed.
- 3
Rotate the torso gently toward the front leg.
- 4
Place one hand behind the body for support if needed.
- 5
Breathe deeply and relax into the stretch.
- 6
Hold the position for the desired duration.
- 7
Switch sides and repeat.
- 8
Avoid forcing the stretch beyond a comfortable range.
Safety & form
Train smart. Read these notes before adding heavy load.
