The rear-foot-elevated hip flexor stretch (commonly called the "couch stretch") is one of the deepest hip flexor and quad stretches available. You kneel with the back foot elevated on a couch, bench, or wall behind you, providing a much deeper stretch than standard kneeling versions. It is essential for athletes and lifters with chronically tight hips.
Muscle Group
Hip Flexors, Hips, Quadriceps
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- One of the deepest hip flexor and quad stretches available
- Essential for chronically tight hips from sitting
- Improves hip extension dramatically
- Carries over to squat depth and running performance
- Builds glute activation through the back-leg squeeze
- Used heavily in mobility-focused training programs
How to perform
- Position yourself near a couch, bench, or wall.
- Kneel facing away from the elevated surface. Place your right foot up on the surface behind you, with your right knee on the floor and the top of your right foot pressing back against the surface.
- Step your left foot forward into a 90-degree lunge position.
- Brace your core. Squeeze your right glute hard. Push your hips forward.
- For more intensity, raise your torso fully upright and reach your arms overhead.
- For maximum intensity, gently arch your upper back.
- Feel the deep stretch through your right hip flexor and quad.
- Hold for 30 to 60 seconds. Breathe deeply. Switch sides.
FRONT VIEW
BACK VIEW
Quadriceps
Primary