BackLibrary
Appears in642 Workouts*

Hip-Flexor Couch Stretch

Improve hip flexibility with the couch stretch! Relieve tension and increase mobility with this simple, effective exercise.

The Hip-Flexor Couch Stretch mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.

Ms. Grey
JustGains_XX
@JustGains_XX

Hip-Flexor Couch Stretch Muscles Worked

Primary

Hip Flexor (iliopsoas); Abdominals (rectus abdominis)

Secondary

Deep Core (transverse abdominis); Lower Back (quadratus lumborum)

Hip-Flexor Couch Stretch Variations and Alternatives

How to do the Hip-Flexor Couch Stretch

  1. Starting Position:

    • Begin by kneeling on the floor with one knee on a soft surface (like a mat) and the other foot placed flat on the ground in front of you, forming a 90-degree angle at the knee.

    • The knee that is on the ground can be placed on a cushion or mat for comfort if needed.

  2. Body Positioning:

    • Keep your torso upright and engage your core.

    • Draw your shoulders back and keep your chest out.

    • Position your hands on your hips for balance.

  3. Movement:

    • Gently push your hips forward while keeping your body upright. Ensure that you don’t lean excessively forward at the torso.

    • You should feel a stretch in the hip flexor of the leg that is kneeling.

  4. Hold the Stretch:

    • Maintain this stretch for 20 to 30 seconds, breathing deeply and relaxing into the stretch.

    • Be careful not to overextend and cause discomfort; the stretch should be mild to moderate.

  5. Switch Sides:

    • Slowly release the stretch and return to the starting position.

    • Switch legs, placing the opposite knee on the ground and the opposite foot in front.

    • Repeat the same steps to stretch the other hip flexor.

  6. Repetitions:

    • Perform this stretch 2-3 times on each side to achieve optimal flexibility and relieve tension in your hip flexors.

Hip-Flexor Couch Stretch FAQs

What muscles does the Hip-Flexor Couch Stretch work?

The Hip-Flexor Couch Stretch mainly works the core, with help from the lower back. The main muscles are the iliopsoas and rectus abdominis.

What equipment do you need for the Hip-Flexor Couch Stretch?

None. The Hip-Flexor Couch Stretch is a bodyweight exercise, so you can do it anywhere.

What are some Hip-Flexor Couch Stretch variations and alternatives?

Similar exercises include the Couch Stretch, Kneeling Hip-Flexor Cross-Over Stretch, Deep Thoracic Lunge Stretch and Elevated Foot Hip-Flexor Rear Stretch.

Training calculators

Work out the numbers behind your training before your next session.