Couch Stretch | Gymacetamol

Muscles Worked

Primary

Hip Flexors / Adductors

Secondary

Quadriceps

Quick Cues

1

Knee on the ground, foot on a couch

2

Push hips forward gently

3

Feel the quad and hip flexor stretch

4

Hold and breathe

Equipment Needed

BodyweightWall

Kneel in front of a wall or couch with your back to it.
Place one foot up on the wall or couch behind you, shin flat against the surface.
Step the other foot forward into a lunge position.
Keep your torso upright and squeeze the glute of the back leg.
You should feel a deep stretch in the hip flexor and quad of the back leg.
Hold for the desired duration, then switch sides.

Common Mistakes

Not pressing the hips forward enough

Rounding the upper back

Not holding the stretch long enough

Pro Tips

Kneel in a lunge position and push your hips forward

Squeeze your back glute and keep your torso upright

Raise the same-side arm overhead for a deeper iliopsoas stretch

Your Progress

Variations

Couch Stretch

Pigeon Stretch

Lying Quad Stretch