Exercise Tutorial: Couch Stretch

Table of Contents

What Is a Couch Stretch?

The couch stretch is a stretching exercise for the hip flexors and quads. It can be performed anywhere and is effective in improving hip mobility and enhancing overall posture. 

How to Do Couch Stretch 

The couch stretch is very simple to perform. Here are several steps that you can follow to do it correctly.

1. Find a couch, wall, or bench for your foot. Take a split stance with one knee on the ground and one foot in the front.

2. Bend your knee, put your foot against the wall, and have your knee close to it. You should feel a stretch in your kneeling leg in the quads. 

3. Keep your torso upright and engage your glutes and core. Hold for 30-60 seconds and then switch legs. 

Couch Stretch Form 

• Upright Torso

• Engage glutes

• Brace your core

Couch Stretch Benefits 

A prominent phenomenon both in the general population and athletes is tight hip flexors and quads due to prolonged sitting and overemphasis on hip flexion. The couch stretch is a great exercise that can relieve muscle tightness and recover function and performance by increasing hip mobility. In addition, this exercise is also good for the back. 

Couch Stretch Muscles Worked 

• Quadriceps

• Psoas Major

• Iliacus

• Glutes

• Core

Couch Stretch Variations 

Standing Couch Stretch

Performed in the standing position, place the back foot on a surface with the knee flexed.

Elevated Couch Stretch

Have your back leg off the ground when doing the stretch, promoting a deeper stretch for the hip flexors.

Couch Stretch Alternatives

• Standing Quadriceps Stretch

• Lying Quadriceps Stretch

• 90/90 Stretch

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