Couch Stretch

Muscle Groups Involved

Hip Flexor - Primary
Quads - Primary

Highlights

Keep your abs braced during the stretch.
Do not let your back hyperextend.
The stretch should be intense but never painful.

Description

The Couch Stretch is a powerful stretch that targets the hip flexors and quadriceps. Use this variation when the Standing Quadriceps Stretch isn’t enough. To perform the Couch Stretch, kneel on t

The Couch Stretch is a powerful stretch that targets the hip flexors and quadriceps. Use this variation when the Standing Quadriceps Stretch isn’t enough. To perform the Couch Stretch, kneel on the floor with one knee bent and the shin resting against the front of a couch, bench or wall, with the foot pointing upwards. Try to get your shin as vertical as possible by placing your stretching leg close to the object you are using to stretch against. Place the other foot flat on the ground in front of you, creating a 90-degree angle at the knee. Brace your core, standing tall. Push your hips forward to deepen the stretch by contracting the glutes on the same side you are stretching. Contract your quadriceps by pushing your foot out into the bench or wall for 5-10 seconds and then relax. You can then choose to deepen the stretch and repeat this process for one minute or more. Switch sides and repeat the process for the opposite leg.

Common Mistakes

Do not arch your back. Keep your core braced throughout the stretch. If you

Do not arch your back. Keep your core braced throughout the stretch. If you cannot get into position comfortably, modify the stretch by going much less deep until you find it tolerable to progress.

Pro Tips

tart with your hands on the floor in front of you if you are really tight.

tart with your hands on the floor in front of you if you are really tight. It is better to hold for longer with less pain than to suffer more for a shorter period. Work your way into the stretch over several sessions to avoid aggravating knee pain.

Purpose

The couch stretch is great for unlocking your anterior chain musculature. I

The couch stretch is great for unlocking your anterior chain musculature. It can help improve flexibility in the quadriceps, hip flexors, knees and hips as well as improve hip extension.

Form

Your spine should be neutral throughout the entire stretch.

Additional Names

Hip flexor stretch