How to Do Pretzel Stretch

Pretzel Stretch is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Pretzel Stretch

  1. 01Lie on the right side and pull the left knee toward the chest to a 90-degree angle.
  2. 02Reach back with the left hand to grab the right foot, pulling the heel toward the glute.
  3. 03Rotate the left shoulder toward the floor while pinned the left knee down with the right hand.
  4. 04Take deep diaphragmatic breaths to allow the ribcage to expand and the spine to rotate further.
  5. 05Hold the position, then repeat on the opposite side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Pretzel Stretch

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the top knee from lifting off the ground by applying downward pressure with the bottom hand to maintain spine rotation.

Same coaching engine used inside the A90 app

05 / FAQ

Pretzel Stretch questions

What muscles does Pretzel Stretch work?

Pretzel Stretch is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Pretzel Stretch correctly?

Lie on the right side and pull the left knee toward the chest to a 90-degree angle. Reach back with the left hand to grab the right foot, pulling the heel toward the glute. Rotate the left shoulder toward the floor while pinned the left knee down with the right hand. Take deep diaphragmatic breaths to allow the ribcage to expand and the spine to rotate further. Hold the position, then repeat on the opposite side.

What is the A90 coach tip for Pretzel Stretch?

Prevent the top knee from lifting off the ground by applying downward pressure with the bottom hand to maintain spine rotation.

Is Pretzel Stretch suitable for beginners?

Pretzel Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Pretzel Stretch?

No. Pretzel Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes pretzel stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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