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Back · Body Weight
Pretzel Stretch
Pretzel Stretch is a beginner isolation flexibility exercise that works the lats (back), with the glutes and hip flexors assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Lower Back · Erector Spinae
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Glutes · Gluteus Maximus, Gluteus Medius
- Hip Flexors · Iliopsoas
How to do Pretzel Stretch
- Sit on the floor with your legs extended straight in front of you.
- Bend your right knee, placing your right foot flat on the floor inside your left thigh.
- Rotate your torso to the right and place your left elbow on the outside of your right knee, using your right hand on the floor behind you for support.
- Hold the stretch for 15-30 seconds, then slowly release and return to the starting position. Repeat on the other side by switching the positions of your legs and rotating your torso to the left.
Form tips
- Use your supporting hand on the floor behind you to maintain balance and assist with the rotation.
- Move into the stretch slowly and with control to prevent overstretching and injury.
- Breathe deeply and steadily, using your breath to help deepen the stretch and relax your muscles.
Pretzel Stretch alternatives
More lats exercises
Pretzel Stretch FAQ
What muscles does Pretzel Stretch work?
Pretzel Stretch mainly works the lats in the back (Latissimus Dorsi, Teres Major, Erector Spinae and Rectus Abdominis). The glutes and hip flexors work as secondary muscles.
What equipment do you need for Pretzel Stretch?
You need only a mat.
How many sets and reps of Pretzel Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Pretzel Stretch good for beginners?
Yes. Pretzel Stretch is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Pretzel Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Pretzel Stretch?
Other exercises for the lats include Exercise Ball Lat Stretch, Exercise Ball Lying Side Lat Stretch, Exercise Ball Lying Side Lat Stretch (Variation 2) and Dumbbells Plank to Alternating Row.
For developers
Use Pretzel Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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