How many barre pretzel pulses should you do per side when you are new to the exercise?

Two sets of 12 to 15 pulses per side is a reasonable start, a touch fewer than the seated pretzel pulse since sitting tall on just the fingertips adds more postural work to hold. Add a third set once the torso stays square without rotating.

How do I make the barre pretzel easier or harder?

Make it easier by resting on your forearms instead of just your fingertips, which is essentially the seated pretzel pulse. Make it harder by lifting the fingertips off the floor briefly at the top of each pulse.

What is the difference between the barre pretzel and the seated pretzel pulse?

The barre pretzel sits taller on only the fingertips, pulling in more core and posture work for a deeper, more targeted glute burn, while the seated pretzel pulse allows a forearm rest that makes it the friendlier version to learn the shape on. Start with the forearm version if your hips or low back are tight, since the upright version asks the same joints to work harder.

Intermediate

Barre Pretzel

The pretzel is a signature barre shape that isolates the outer and upper glute of the rear leg while the front leg anchors the pelvis. Because the seat has to lift the folded back leg against a twisted setup, it delivers a deep, targeted burn that standing work rarely reaches. Keep the chest tall and the supporting hand light so the effort stays in the hip.

Equipment: Body Weight
Body part: Glutes
Type: Strength
Browse by muscle: Gluteus Maximus, Gluteus Medius
Browse by movement: Hip Abduction

How to do it

1
Sit down and fold the front leg in front of you, knee bent and shin angled across.
2
Bend the rear leg behind you with the knee pointing back and foot flexed.
3
Place the fingertips down for light support and sit up tall.
4
Lift the rear knee a few inches off the floor by squeezing the glute.
5
Pulse the knee upward in small controlled beats without twisting the torso.
6
Lower with control and keep the front hip grounded throughout.

Tips

Keep the back foot flexed to protect the knee and target the glute.
Sit tall rather than leaning back to cheat the leg higher.
Press the front sit bone down to anchor the pelvis as the rear knee lifts.

Variations

Common mistakes

The torso rotates toward the lifting leg instead of staying square, letting the obliques help out with a job that belongs to the glute.
Pressing the fingertips down harder than a light touch turns the arms into a mini push-up that helps lift the torso instead of the leg.
The front knee lifts slightly off the floor as the rear leg fatigues, breaking the anchor that keeps the pelvis from rocking.
Speeding through the pulses trades the deep, targeted burn this shape is known for, for a faster, shallower swing.

Frequently asked

How many barre pretzel pulses should you do per side when you are new to the exercise?: Two sets of 12 to 15 pulses per side is a reasonable start, a touch fewer than the seated pretzel pulse since sitting tall on just the fingertips adds more postural work to hold. Add a third set once the torso stays square without rotating.
How do I make the barre pretzel easier or harder?: Make it easier by resting on your forearms instead of just your fingertips, which is essentially the seated pretzel pulse. Make it harder by lifting the fingertips off the floor briefly at the top of each pulse.
What is the difference between the barre pretzel and the seated pretzel pulse?: The barre pretzel sits taller on only the fingertips, pulling in more core and posture work for a deeper, more targeted glute burn, while the seated pretzel pulse allows a forearm rest that makes it the friendlier version to learn the shape on. Start with the forearm version if your hips or low back are tight, since the upright version asks the same joints to work harder.

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