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
Hips, Quadriceps
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Glutes
Primary
Quadriceps
Primary