The couch stretch is a stretching exercise that targets the hip flexors and quadriceps. It involves kneeling on one leg with the other leg extended behind you and resting on a couch or bench. The stretch is held for a period of time to increase flexibility and reduce tightness in the targeted muscles.
Type
Strength
Equipment
Bench
Difficulty
Intermediate
Key Benefits
- Improves hip mobility and flexibility
- Stretches the quadriceps, hip flexors, and psoas muscles
- Can help alleviate lower back pain
- Improves posture and balance
- Can be done anywhere with a wall or sturdy surface to lean against
How to perform
- Start by kneeling on the ground with your back facing a wall or couch.
- Place one foot on the wall or couch behind you, with your knee bent at a 90-degree angle.
- Slowly shift your weight forward onto your front leg, keeping your back straight and your core engaged.
- You should feel a stretch in your hip flexor and quadriceps of your back leg.
- Hold the stretch for 30 seconds to 2 minutes, then switch legs and repeat.
- Repeat the stretch on each leg 2-3 times.
FRONT VIEW
BACK VIEW
Hip Flexors
Primary
Glutes
Primary