Couch Stretch

Muscles worked

Setup

1. Place a mat or pad on the floor directly in front of a flat bench or wall for knee protection.
2. Position yourself on all fours facing away from the bench, then place one knee firmly into the corner where the floor meets the bench.
3. Rest your shin and the top of your foot vertically against the bench surface.
4. Step your opposite foot forward into a lunge position, ensuring your front foot is flat on the floor and the ankle is under the knee.

How to do it

1. Slowly lift your torso into an upright position, using your front thigh for balance if necessary.
2. Exhale and squeeze the glute of the trailing leg to drive your hips forward, feeling a deep stretch in the front of the thigh.
3. Engage your abdominals to maintain a neutral spine and prevent your lower back from arching.
4. Hold the position for the prescribed duration, taking deep breaths to allow the muscles to relax into the stretch.

Form checklist

• Keep your hips square to the front throughout the movement.
• Maintain an upright chest and avoid leaning forward at the waist.
• Ensure the back knee is as close to the bench as your flexibility allows.
• Avoid excessive arching in the lumbar spine by keeping the core braced.

Pro tips

• Actively squeeze the glute of the stretching leg to trigger reciprocal inhibition, which helps the hip flexors relax more deeply.
• Focus on 'tucking' your tailbone under your hips to maximize the stretch on the rectus femoris muscle.

Make it harder

• Raise both arms overhead and reach toward the ceiling to integrate a stretch through the abdominals and lats.
• Slowly rotate your torso toward the side of the lead leg to increase the tension in the psoas and lateral hip.

Frequently asked

What muscles does the couch stretch work?

The couch stretch primarily targets the quadriceps, and also works the adductors, glutes, and hip flexors as secondary muscles.

What equipment do you need for the couch stretch?

The couch stretch requires no equipment — just your body weight.

Is the couch stretch good for beginners?

Yes. The couch stretch is a beginner-friendly movement and a strong foundation to build on.

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