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Upright Bretzel Variation Hip Flexor Stretch and Thoracic Rotation

1,424 views · Published 11 April 2018 · 0:59 · Indexed 30 October 2026

Channel: Luka Hocevar · 2018 · Sports

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I love the Bretzel (all the variations), which was developed by Brett Jones SFG and we use all of them often. I've found that some people have a tough time getting in the positions, so I've used this variation to still open up the hip flexors, quads, hips - and hit the spiral line (if you're familiar with Thomas Meyers Anatomy Trains). I've found it's easier for clients to do...

🗣Coaching Cues:
▶️Get the band up to the glutes (get personal) – by the ischial tuberosity for you anatomy nerds. Get some tension in the band.

▶️Get into a lunge position with the forward leg elevated on a few plates or a short box (the extra plates tip your pelvis posteriorly and make it easier to stretch the hip flexors as well as helping to stabilize the lumbar spine)

▶️Get the back leg elevated up onto a bench. The closer the bench, the more stretch in the quad.

▶️Get tall, exhale breath fully (to get the ribs down and core engaged), flex the back leg glute and avoid hyper extending in the lumbar spine (neutral spine/midline stability)

▶️Rotate toward the leg that is forward.
Create tension by pulling on the leg in the front and back and then exhale, chest up and rotate as far as you can. Use your arms to help. Maintain good posture.

🗯Keep in mind:
This is great to find differences between your sides and work on the tighter side. Asymmetries from left to right are great indicators of potential injury.

You see me using PNF and contract relax for this exercise. How to do it? As you breath in drive your forward knee out (laterally) against your hand and drive your back foot down into the bench with a ramping contraction that ends at 30-40% of intensity. As you breathe out relax into a deeper stretch.

Go knot yourself out.

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