Couch Stretch
A deep kneeling stretch with the back shin up against a wall or couch, targeting the quadriceps and hip flexors together.
Primary muscles
- Quadriceps
- Hip Flexors
- Sets
- 2
- Duration
- 30–60 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Kneeling facing away from a wall with one knee on a pad at the base of the wall and that shin running up the wall; front foot flat in a lunge.
Keep your hands on the front knee or the floor for support.
Squeeze the glute of the back leg and tuck the pelvis slightly.
Slowly lift your torso toward upright until you feel a strong stretch at the front of the back thigh.
Hold, then carefully step out and switch sides.
Breathing: Breathe slowly and relax into the stretch on each exhale.
Coaching tips
Glute on
Ribs down
Only as upright as you can control
Common mistakes
Arching the lower back to get upright
Knee too close to the wall for your current flexibility
Holding the breath
Safety notes
Pad the knee well and move the knee away from the wall if the stretch is too intense.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.