The very popular barre-based classes that are offered across the country use a combination of postures inspired by ballet, yoga and Pilates to increase strength and flexibility. The high intensity, low impact exercises are an excellent method of improving muscle endurance across any age group.
In order to get the most from any exercise, it’s critical to have correct form and alignment. The specific exercise I get the most questions about is the seated pretzel or 90/90 position.
Now, even getting into the starting position requires a significant amount of hip mobility in multiple directions. Performing the exercise correctly requires an even greater range of motion from the hips in addition to pretty massive amounts of hip and core strength.
That being said, the seated pretzel is a fantastic exercise and is worth the extra work it takes to perform it correctly.
In the following two videos, I begin with focusing on increasing hip internal and external rotation mobility using a method of stretching called contract-relax. This type of stretching is used to increase the relaxation of muscles to gain range of motion. Adequate range of motion is the first step to performing the seated pretzel correctly. If you are lacking hip mobility, the exercise is difficult to perform correctly and thus will not target the intended muscles (gluteus maximus, gluteus medius and gluteus minimus) as well.
- Begin by sitting in the 90/90 position with a tall torso.
- Gently push your front knee and ankle into the floor and hold for 5 seconds.
- Release the pressure into the floor and slowly lean your torso forward bending at the hip until you feel a gentle stretching in the outside of the hip.
- Again, gently press into the floor with the outside of the knee and ankle for 5 seconds.
- Release the pressure and slowly increase the forward lean of the torso.
- Repeat 3-5 times.
- Begin by sitting in the 90/90 position with a tall torso.
- Gently push the inside of your trailing knee and ankle into the floor and hold for 5 seconds.
- Release the pressure into the floor and slowly rotate your torso toward the trailing leg you feel a gentle stretching in the inside of the trailing hip.
- Again, gently press into the floor with the inside of the knee and ankle for 5 seconds.
- Release the pressure and slowly increase the rotation of the torso.
- Repeat 3-5 times.
Perform each stretch daily and you will notice improved mobility in a matter of days. The improved mobility will allow you to keep an upright torso during the pretzel exercise and will help increase the emphasis on the gluteal muscles.
As always, if you have any sharp or shooting pain, seek professional guidance.
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Gluteus Medius
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Gluteus Maximus
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Gluteus Minimus
