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Quadriceps · Intermediate

Bretzel Stretch

Side-lying combined quadriceps, hip-flexor, and thoracic-rotation stretch.

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Bretzel Stretch demonstration

Exercise overview

Training details

QuadricepsHip FlexorsUpper BackGlutes

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

20 sec

How to perform it

Step-by-step instructions

  1. 01Lie on one side and bring the top hip and knee forward to about 90 degrees, supporting that knee on the floor.
  2. 02Use the lower hand to keep the top knee anchored while maintaining a comfortable, neutral pelvis.
  3. 03Bend the bottom knee and reach back with the top hand to hold the ankle or foot behind you.
  4. 04Gently draw the lower heel toward the glute, then rotate your upper chest toward the ceiling without forcing the lower back.
  5. 05Breathe into the stretch through the front thigh, hip, and upper back, release slowly, and repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationReclined Spinal TwistRelated variationLying Trunk Rotation Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAll-Fours Quadriceps StretchComparable substituteOn-Your-Back Quad StretchComparable substituteSaddle PoseComparable substituteSeated Twist Cross LeggedComparable substituteStanding Trunk RotationComparable substituteSuspender Side Stretch

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