← EXERCISE LIBRARYMobility

Couch Stretch

The most effective hip flexor and quad opener — restores the hip extension that sitting quietly removes.

DIFFICULTY
Intermediate
EQUIPMENT
Mat · Bodyweight
PRIMARY MUSCLES
Psoas & Iliacus (Hip Flexors) · Hip Flexors · Quads
ALSO WORKS
Glutes
HOW TO DO IT
  1. 01Kneel with one shin up against a wall or couch, foot pointing up.
  2. 02Bring the other foot forward into a lunge position.
  3. 03Squeeze the back glute and tuck the tailbone under — this is what creates the stretch.
  4. 04Bring the torso upright as tolerated. Hold 90 seconds per side.
COACHING CUES
  1. 01Tuck the pelvis first — without it you're compressing your lower back.
  2. 02Squeeze the back glute the whole time.
  3. 03Breathe. If you can't breathe, back off the range.
COMMON MISTAKES
  1. 01Arching the lower back and calling it a hip stretch.
  2. 02Going straight to the hardest version.
  3. 03Holding for 20 seconds and expecting change.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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