Lotte Berk Standing Pretzel

A precise hip and glute exercise to improve external rotation and strengthen the posterior chain, integral for postural support and pelvic stability.

Lotte Berk Method · Developed by Lotte Berk in the 1960s, evolving from her dance and rehabilitation background to create a method emphasizing core strength and flexibility. · To address muscular imbalances, improve hip external rotation, support pelvic alignment, and enhance gluteal strength, contributing to improved posture and reduced spinal loading. · Perform 2-3 sets of 10-15 repetitions per leg. Focus on the quality and control of the movement rather than range. Rest for 30-60 seconds between sets.

Why it works

The Standing Pretzel targets the gluteus medius, minimus, and deep external rotators of the hip. This isometric and small-range movement strengthens these muscles, which are crucial for stabilizing the pelvis and supporting the lumbar spine. Strengthening these often-underused muscles, particularly in external rotation, can alleviate strain on the lower back and improve gait mechanics. The specific positioning also places a gentle, sustained stretch on the opposing internal rotators, promoting balanced hip mobility. The contraction during the movement also creates a co-contraction of the deeper core muscles in response to hip stability needs thereby contributing to a better mind-body connection in this area and greater interoception, specifically, the pelvic floor.

How to practice

Starting Position: Stand facing a barre or sturdy support, holding on with one hand for balance. Stand with feet parallel and hip-width apart. Shift your weight onto one leg.
Leg Placement: Lift the opposite leg and bend the knee to approximately 90 degrees, bringing the shin parallel to the floor, or as close as possible. Your knee should be out to the side, maintaining external rotation from the hip.
Foot Position: The foot of the working leg is flexed, and the heel is drawn towards the glute.
Hip Alignment: Ensure your hips remain level and facing forward, resisting any tendency to twist. The stabilization comes from the standing leg and glute.
Micro-Movement: From this position, initiate a very small, controlled lift of the bent knee, moving it upward by only an inch or two. The movement should originate from the gluteal muscles and deep hip rotators, not from tilting the pelvis or arching the back.
Hold and Release: Hold the lifted position for a count of 2-3 seconds, focusing on the contraction in the outer glute and hip. Slowly lower the knee back to the starting height, without letting it drop completely. Maintain tension.
Repetitions: Perform a set number of repetitions on one side before switching to the other leg.
Starting Position: Stand facing a barre or sturdy support, holding on with one hand for balance. Stand with feet parallel and hip-width apart. Shift your weight onto one leg.
Leg Placement: Lift the opposite leg and bend the knee to approximately 90 degrees, bringing the shin parallel to the floor, or as close as possible. Your knee should be out to the side, maintaining external rotation from the hip.
Foot Position: The foot of the working leg is flexed, and the heel is drawn towards the glute.
Hip Alignment: Ensure your hips remain level and facing forward, resisting any tendency to twist. The stabilization comes from the standing leg and glute.
Micro-Movement: From this position, initiate a very small, controlled lift of the bent knee, moving it upward by only an inch or two. The movement should originate from the gluteal muscles and deep hip rotators, not from tilting the pelvis or arching the back.
Hold and Release: Hold the lifted position for a count of 2-3 seconds, focusing on the contraction in the outer glute and hip. Slowly lower the knee back to the starting height, without letting it drop completely. Maintain tension.
Repetitions: Perform a set number of repetitions on one side before switching to the other leg.