Fitness
Couch Stretch
Couch stretch places the rear foot on a wall or bench with the knee down—intense hip flexor and quad lengthening for people who sit or cycle heavily. Keep torso upright and glute squeezed.
Couch stretch places the rear foot on a wall or bench with the knee down—intense hip flexor and quad lengthening for people who sit or cycle heavily. Keep torso upright and glute squeezed.
Hold two to four minutes per side after warm tissue; pad the knee. Ease in if sharp anterior hip pain appears.
Follow with glute activation so extension capacity sticks.
Common questions
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How long should I hold couch stretch?
Start ninety seconds and build toward two to four minutes as tolerance improves—never push through knee pain.
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Couch stretch with knee pain?
Pad the knee, shorten range, or choose standing hip flexor drills until symptoms clear.
Related terms
Put Couch Stretch into practice
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