Couch Stretch
Improve hip mobility & flexibility with the Couch Stretch! Target tight quads and hip flexors. Hold for relief.
The Couch Stretch mainly works the core and quads. You'll need: chair.
Required Equipment
Couch Stretch Muscles Worked
Primary
Hip Flexor (iliopsoas); Quads (quadriceps femoris)
Couch Stretch Variations and Alternatives
How to do the Couch Stretch
Stand facing away from a bench or couch. Place your right knee on the floor close to the bench, and the top of your right foot on the bench with your toes pointing back.
Step your left foot forward so that your left knee is over your left ankle, creating a stable, lunge-like position.
Ensure that your upper body is upright and that your core is engaged, keeping your back neutral, not arched or rounded.
Gently push your hips forward until you feel a stretch in the front of your right thigh and hip. This is where the focus of the stretch should be.
For a deeper stretch, you can raise your arms up overhead and slightly lean back.
Hold the stretch for 30 seconds to 2 minutes, as is comfortable for your flexibility level, and then carefully switch sides.
Please note to only stretch to the point of mild discomfort and to maintain steady breathing throughout the stretch. Always warm up before stretching, and if you feel any sharp or intense pain, stop immediately.
---
Couch Stretch FAQs
What muscles does the Couch Stretch work?
The Couch Stretch mainly works the core and quads. The main muscles are the iliopsoas and quadriceps femoris.
What equipment do you need for the Couch Stretch?
Chair.
What workout day should the Couch Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Couch Stretch variations and alternatives?
Similar exercises include the Hip-Flexor Couch Stretch, Elevated Foot Hip-Flexor Rear Stretch, Chair Hip-Flexor Stretch and Kneeling Iliopsoa Stretch.
Training calculators
Work out the numbers behind your training before your next session.