Couch Stretch
Bodyweight, quadriceps and hip flexors
The couch stretch kneels in front of a couch with the back shin resting up the seat and lifts the chest upright. It stretches the quadriceps and the front of the back hip. It suits people who already do the kneeling hip flexor stretch and want a deeper version.
Setting up
- Kneel with the back to a couch, the back knee on the floor at its base.
- Rest the back shin and foot up on the seat cushion.
- Step the other foot forward and place the hands on the floor beside it.
How to do a couch stretch
- Start folded forward with the hands on the floor.
- Squeeze the glute of the back leg.
- Walk the hands back and lift the chest until the torso is upright, hands on the front knee.
- Hold for several slow breaths.
- Fold forward again to come out, then switch sides.
Breathing. Breathe slowly and deeply through the hold.
Muscles worked
- Mainly
- Quadriceps and hip flexors
Common mistakes
- Arching the lower back to get upright. Squeezing the back glute gives the stretch, so tuck the pelvis before you lift the chest.
- Rushing into the upright position. The stretch is strong, so stay folded forward until it eases.
- Front knee drifting inward. It should point over the toes, so line it up with the front foot.
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