Exercise guide
Hip Flexor Stretch Rear Foot Elevated
- Beginner
- Isolation
- Timed hold
- Lower legs
- Upper legs
This variation, often called the Couch Stretch, deeply targets the hip flexors and rectus femoris by combining hip extension with knee flexion. It is essential for improving hip mobility and relieving tension caused by prolonged sitting.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand approximately two feet in front of a flat bench, facing away from it.
- Reach one leg back and place the top of your foot or your ankle securely on the bench.
- Lower your back knee toward the floor (use a mat for comfort) and step your front foot forward into a wide lunge stance.
- Ensure your front knee is stacked directly over your front ankle and your torso is upright.
How to do it
- Inhale and engage your core, then squeeze the glute of your rear leg to drive your hips forward.
- Exhale as you maintain a tall, vertical spine, feeling the stretch intensify along the front of your rear thigh and hip.
- Hold the position statically or perform small, controlled oscillations for the desired duration.
- Carefully step forward to release the stretch and repeat on the opposite side.
Form checklist
- Keep your torso upright; do not lean forward at the hips.
- Actively squeeze the glute of the back leg to initiate a posterior pelvic tilt.
- Avoid arching your lower back to compensate for hip tightness.
- Keep your hips square to the front, preventing the rear hip from rotating outward.
Pro tips
- Focus on 'tucking your tailbone' under your pelvis to maximize the stretch on the psoas and rectus femoris.
- Reach the arm on the same side as the rear leg toward the ceiling to increase the stretch through the entire anterior chain.
Make it harder
- Move your rear knee closer to the base of the bench to increase the degree of knee flexion and quad tension.
- Add a slight lateral lean of the torso away from the side being stretched to target the TFL and lateral hip.
Frequently asked
- What muscles does the hip flexor stretch rear foot elevated work?
- The hip flexor stretch rear foot elevated primarily targets the glutes and quadriceps, and also works the hip flexors as secondary muscles.
- What equipment do you need for the hip flexor stretch rear foot elevated?
- The hip flexor stretch rear foot elevated requires no equipment — just your body weight.
- Is the hip flexor stretch rear foot elevated good for beginners?
- Yes. The hip flexor stretch rear foot elevated is a beginner-friendly movement and a strong foundation to build on.