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Couch Stretch

Quads · Mobility

Generic mobility demo. Follow the steps below for this exact exercise.

MobilityMobilityOne side at a time

A deep hip flexor and quad stretch with the back foot raised against a wall or couch.

Difficulty
Moderate
Tracking
Measured in time

Muscles worked

QuadsGlutes

Equipment

Bodyweight

How to do it

  1. Kneel facing away from a wall or couch and slide one shin up it so your knee sits close to the base.
  2. Bring the other foot flat on the floor in front of you in a half kneeling position.
  3. Squeeze the glute of the back leg and tuck your tailbone under, then lift your torso upright.
  4. Hold for the set time, breathing steadily, then switch sides.

Coaching cues

  • Start with your torso leaning forward and work toward upright over several sessions.
  • Back off if you feel any pinching in the knee, this stretch is intense by nature.