Brettzel
Improve spine mobility with the Brettzel! This twist stretches your hips, quads, and back for better flexibility.
The Brettzel mainly works the core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Brettzel Muscles Worked
Primary
Deep Core (transverse abdominis); Abdominals (rectus abdominis)
Secondary
Obliques; Hip Abductor (gluteus medius)
Brettzel Variations and Alternatives
How to do the Brettzel
Lie on your side with your bottom arm extended straight out from the shoulder.
Bend your top knee and place the foot behind the bottom leg. Grasp the top knee with the bottom hand to keep it in place.
Bend your bottom knee and grab your ankle with your top hand to stretch the quadriceps.
Inhale deeply and as you exhale, gently pull your top shoulder backwards, aiming to move it towards the floor. Keep grasping your top knee and bottom ankle.
Hold the twist and the stretch in this position for 15-30 seconds, focusing on deep breathing and trying to increase the stretch with each exhale.
Carefully release your hands and return to the starting position.
Switch sides and repeat the same process for balance in flexibility and mobility.
Remember to perform this stretch gently and avoid any jerking movements. The stretch should feel strong but not painful. If there is discomfort beyond mild stretching, reduce the intensity of the stretch or consult a health professional.
---
Brettzel FAQs
What muscles does the Brettzel work?
The Brettzel mainly works the core, with help from the hip abductors (outer thighs). The main muscles are the transverse abdominis and rectus abdominis.
What equipment do you need for the Brettzel?
None. The Brettzel is a bodyweight exercise, so you can do it anywhere.
What are some Brettzel variations and alternatives?
Similar exercises include the Brettzel with Head Turn, Lying Bent-Knee Twist, Double-Leg Stretch and Kickstand Reach with Lateral Lean Stretch.
Training calculators
Work out the numbers behind your training before your next session.