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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Upper back Lower back Abs Obliques
- Secondary muscles
- Glutes
- Equipment
- Mat
Pretzel Stretch
4 steps Updated 29/08/2026
Pretzel Stretch is a bodyweight exercise targeting Middle Back (Latissimus Dorsi, Teres Major), Lower Back (Erector Spinae) using Yoga Mat.
Step by step
How to perform it
- 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.
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Variations and related exercises
Back Lever
Bird Dog (Version 2)
Dumbbells Plank to Alternating Row
45 Degree Bicycle Twist Knee to Elbow
Last updated: 29/08/2026
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Pretzel Stretch
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