Bretzel Stretch Guide: Unlock Hip and Spine Mobility

Master the Bretzel stretch with our step-by-step guide to improve glute flexibility, hip mobility, and thoracic rotation.

How to Perform

  1. Lie on your right side and bring your left knee up toward your chest until your hip is flexed at about 90 degrees.
  2. Place your right hand on your left knee and apply gentle pressure to keep the knee pinned against the floor.
  3. Reach back with your left hand and grab your right foot or ankle, pulling your right heel toward your glute.
  4. Slowly rotate your left shoulder toward the floor while exhaling to deepen the stretch through your torso and hips.
  5. Keep your head neutral or look over your left shoulder to complete the spiral through your spine.
  6. Hold this position for 30 to 60 seconds while maintaining deep, diaphragmatic breathing before switching to the opposite side.

Common Mistakes

  • Allowing the lead knee to lift off the ground during the rotation
  • Holding your breath or taking shallow chest breaths
  • Forcing the shoulder to the floor rather than letting gravity guide it
  • Arching the lower back excessively to compensate for tight quads

Muscles Worked

Primary movers

  • Glutes

Stabilizers

  • Quadriceps
  • Hip Flexors
  • Thoracic Spine
  • Obliques

Related Guides

Glutes · Legs