---
title: "Pretzel Stretch"
description: "Sit on the floor with your legs extended straight in front of you."
locale: en
slug: pretzel-stretch
url: "https://hi.fitness/exercises/pretzel-stretch"
primaryMuscle: "Lats"
secondaryMuscles: ["Core","Glutes","Lower Back","Quads"]
equipment: ["Mat"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/be07ef80-pretzel-stretch.mp4"
updatedAt: 2026-09-13T18:54:59+00:00
---
# Pretzel Stretch

Sit on the floor with your legs extended straight in front of you.

## How to do it

1. Sit on the floor with your legs extended straight in front of you.
2. Bend your right knee, placing your right foot flat on the floor inside your left thigh.
3. 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.
4. 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.

## Similar exercises

- [Middle Back Rotation Stretch](https://hi.fitness/exercises/middle-back-rotation-stretch) - Lats · Bodyweight
- [Alternate Superman](https://hi.fitness/exercises/alternate-superman) - Lats · Bodyweight
- [Around the World Superman Hold](https://hi.fitness/exercises/around-the-world-superman-hold) - Lats · Bodyweight
- [Supine Push Up](https://hi.fitness/exercises/supine-push-up) - Lats · Bodyweight
- [Ski Ergometer Cross Country Ski Reverse Lunge Pull](https://hi.fitness/exercises/ski-ergometer-cross-country-ski-reverse-lunge-pull) - Lats · Cardio machine
- [Back Stretch Standing with Bench](https://hi.fitness/exercises/back-stretch-standing-with-bench) - Lats · Bench
- [Exercise Ball Lying Side Lat Stretch](https://hi.fitness/exercises/exercise-ball-lying-side-lat-stretch) - Lats · Stability ball
- [Exercise Ball Lying Side Lat Stretch V.2](https://hi.fitness/exercises/exercise-ball-lying-side-lat-stretch-v-2) - Lats · Stability ball