Modified Pretzel Stretch
Modified pretzel stretch that opens the hips, stretches the glutes, and releases the quads and lower back.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hips & glutes. Secondary: quads, lower back |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 10 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Sit or lie in a modified pretzel position with one leg bent forward and the other back.
- Gently ease into the stretch, feeling it in the hip, glute, and possibly quad.
- Hold for 10 seconds.
- Switch sides.
- Complete 3 sets each side.
Coaching tips
Benefits
Modified pretzel stretch that opens the hips, stretches the glutes, and releases the quads and lower back.
Common mistakes
Avoid forcing the range or holding the breath.
Make it harder
Gently deepen the stretch.
Make it easier
Reduce the range or use support.
Breathing
Breathe deeply and relax into the stretch.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
Bodyweight Crossbody Raised Leg Hip Dip Fix
Beginner · 3 sets × 10-12 each sideSingle Leg Up Hip Thruster 2
Intermediate · 3 sets × 10-12 each sideModified Clamshell to Straight Leg Kickback
Beginner · 3 sets × 10-12 each sideBanded Hip Abduction Sitting on Ground
Beginner · 4 sets × 15 repsBehind the Back Ice Skate Dynamic Hip Stretch
Intermediate · 30 secondsModified Clamshell Top Leg Behind
Beginner · 4 sets × 15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.