Zirv Fitness
Flexibility exercise

Couch Stretch

How to do it

  1. Kneel in front of a couch or bench and place the top of one shin and foot up against its base or backrest, toes pointing up.
  2. Step the opposite foot forward into a lunge position with that knee bent to about 90 degrees.
  3. Rise the torso upright and gently press the hips forward until you feel a stretch through the front of the thigh and hip of the rear leg.
  4. Breathe steadily, exhaling as the hips ease a little further forward.
  5. Hold the position for 20 to 30 seconds, then switch legs.
  6. Keep the torso upright rather than leaning forward over the front knee, which is the most common fault that shifts the stretch away from the hip.

Muscles worked

Hip FlexorsGroup of muscles including the iliopsoas responsible for lifting the thigh toward the torso. All Hip Flexors exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Related Hip Flexors exercises

High KneesHip Flexor Stretch (Couch)Standing Quad Stretch90/90 Hip StretchCobra StretchFlutter Kick
Type
Flexibility
Primary muscles
Hip Flexors, Quadriceps
Measured in
Time