Demo & instructions
Couch Stretch
Also known as: Rear-Foot-Elevated Hip Flexor Stretch, Wall Quad Stretch
Instructions
A deep half-kneeling stretch with the back shin resting up a wall or the front of a couch. It lengthens the front of the hip and thigh together, so ease in gradually.
- Movement
- Stretch
- Type
- Isolation
- Level
- Intermediate
- Typical range
- 20–60 sec
Setup
- 1Place a folded mat or cushion on the floor close to a wall or couch.
- 2Kneel facing away and slide one knee back so that shin rests up the wall, toes pointing up.
- 3Step the other foot forward so the front knee sits over the ankle, hands on the floor or front thigh.
Execution
- 1Squeeze the glute of the back leg and gently tuck your tailbone under.
- 2Slowly lift your chest toward upright, stopping as soon as you feel a clear but mild stretch.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
