Bretzel 1.0

Technique

How to perform Bretzel 1.0

1. Begin by lying on your right side with your right leg extended and your left knee bent at a 90-degree angle in front of you.
2. Use your right hand to gently hold or stabilize your left knee on the ground, ensuring your left hip remains stacked over your right hip.
3. Bend your right knee and reach your left hand behind you to grasp your right foot or ankle, pulling your heel toward your glute. This will stretch the front of your thigh.
4. Inhale as you rotate your upper body slightly to the left, aiming to open up your chest.
5. Keep your hips stacked and avoid overarching your lower back.
6. Exhale and settle into the stretch, maintaining a comfortable tension in your hips, thighs, and thoracic spine. Breathe deeply as you hold this position for the recommended duration.
7. Switch sides and repeat, mirroring the same steps for the opposite side.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Rectus Femoris.