Brettzel

Muscles worked

Setup

1. Lie on your left side with your hips and knees stacked at 90 degrees.
2. Bring your right (top) knee forward and rest it on the floor, pinning it down with your left hand.
3. Reach back with your right hand and grab your left (bottom) foot, pulling the heel toward your glute.
4. Ensure your bottom thigh is pulled back so it is at least in line with your torso.

How to do it

1. Inhale deeply to expand your ribcage, then exhale as you rotate your right shoulder back toward the floor.
2. Maintain a slow, rhythmic tempo, allowing your body to sink deeper into the rotation with every breath.
3. Hold the peak stretch for 2-3 seconds, focusing on keeping the top knee grounded.
4. Slowly return to the starting side-lying position and repeat for the desired reps before switching sides.

Form checklist

• Keep the top knee firmly pinned to the floor to protect the lower back.
• Avoid arching your lower back; keep your core lightly engaged.
• Focus the rotation in your upper back rather than just pulling your shoulder back.
• Keep your neck relaxed and follow the rotation with your gaze.

Pro tips

• Engage the glute of the bottom leg to deepen the stretch in the quadriceps and hip flexors.
• Use a towel or strap to reach your bottom foot if your flexibility is limited.
• Focus on 'breathing into' the tightest part of your obliques and chest to facilitate muscle release.

Make it harder

• Straighten the top leg out in front of you to increase the tension through the lateral hip and hamstring.
• Add a slight neck rotation in the opposite direction of the torso to increase the fascial stretch.

Frequently asked

What muscles does the brettzel work?

The brettzel primarily targets the abs, glutes, obliques, and quadriceps, and also works the erector spinae and hip flexors as secondary muscles.

What equipment do you need for the brettzel?

The brettzel requires no equipment — just your body weight.

Is the brettzel good for beginners?

The brettzel is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Barbell Lunge TwistIntermediate · abs, glutes, hamstrings, obliques, and quadriceps
• Bosu Ball Step-Up High Knee Air TwistIntermediate · abs, calves, glutes, hamstrings, obliques, and quadriceps