Couch Stretch

Couch Stretch


The couch stretch is a stretching exercise that targets the hip flexors and quadriceps. It involves kneeling on one leg with the other leg extended behind you and resting on a couch or bench. The stretch is held for a period of time to increase flexibility and reduce tightness in the targeted muscles.

Muscle Group

Equipment Required

Couch Stretch Instructions

  1. Start by kneeling on the ground with your back facing a wall or couch.
  2. Place one foot on the wall or couch behind you, with your knee bent at a 90-degree angle.
  3. Slowly shift your weight forward onto your front leg, keeping your back straight and your core engaged.
  4. You should feel a stretch in your hip flexor and quadriceps of your back leg.
  5. Hold the stretch for 30 seconds to 2 minutes, then switch legs and repeat.
  6. Repeat the stretch on each leg 2-3 times.

Couch Stretch Form & Visual

Couch Stretch

Couch Stretch Benefits

  • Improves hip mobility and flexibility
  • Stretches the quadriceps, hip flexors, and psoas muscles
  • Can help alleviate lower back pain
  • Improves posture and balance
  • Can be done anywhere with a wall or sturdy surface to lean against

Couch Stretch Muscles Worked

  • Quadriceps
  • Hip flexors
  • Glutes

Couch Stretch Variations & Alternatives