Couch Stretch
The couch stretch is one of the most effective ways to lengthen the hip flexors and rectus femoris. It mimics a deep lunge with the rear foot elevated, creating a powerful stretch for anyone who spends hours sitting.
Setup
- Position yourself in front of a wall or couch, facing away from it.
- Place your right knee on the floor close to the wall, with the top of your right foot resting against the wall (or couch cushion).
- Step your left foot forward into a lunge position, with your left knee stacked over the ankle.
- Engage your core and squeeze the right glute to increase the stretch through the right hip flexor.
- Hold for 60–120 seconds, then switch sides.
Coaching Cues
What to feel:
- A deep stretch through the front of the hip and quad on the rear leg
- Glute activation on the stretching side when you squeeze
Common mistakes:
- Arching the lower back — tuck your pelvis slightly and brace your core
- Letting the front knee drift past the toes at too sharp an angle
- Not getting close enough to the wall, which reduces the stretch intensity
Tip
Place a pad or folded towel under your knee for comfort. Start further from the wall and work closer over time as your flexibility improves.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Hold time | 60–120 seconds per side |
| Sets | 2–3 per side |
| Frequency | Daily or 4–5 times per week |
| When to do it | Post-shift recovery, lower body focus, full mobility session |
Progressions
- Beginner: Keep torso upright with hands on the front knee; stay further from the wall.
- Intermediate: Move closer to the wall; raise arms overhead to increase the stretch.
- Advanced: Add a lateral lean away from the rear leg to bias the psoas and TFL.