Couch stretch
The couch stretch is a kneeling stretch for the quads and hip flexors, with your back foot resting on a low couch or bench. Use it after training or in a mobility session.
Also called the kneeling quad stretch or kneeling psoas stretch.
- Works
- Quads and hip flexors
- Hold
- 30 to 60 sec each side
- Kit
- Low couch or bench, cushion
- Intensity
- 4 of 5 on Prep's scale
How to do it
How to do the couch stretch.
No couch? Any firm, low bench works. Hold each side for 30 to 60 seconds, or less if needed.
Set up
Place a firm low couch or bench behind you and a folded cushion on the mat. Kneel with your right knee on the cushion and your right foot resting behind you. Plant your left foot in front, with the knee comfortably above the ankle.
Right side
Lean forward and use your hands on the floor for balance as you carefully place the top of your right foot on the bench. Gently tighten your right glute and bring your torso upright only as far as comfortable, resting your hands on your front thigh. Keep your hips facing forward and avoid arching your back. Breathe steadily until you are ready to change sides.
Left side
Lean forwards with your hands supported and lower the right foot off the bench. Reset with the left knee cushioned, right foot forwards and left foot on the bench. Repeat the comfortable hold, then use the same supported exit.
Form
Couch stretch form.
A manageable stretch along the front of the rear thigh and hip.
Keep
- Cushion the rear knee
- Lift the torso graduallyA slight forward lean is fine.
- Support the exitUse your hands before lowering the rear foot.
Common mistakes
- Arching to get uprightLower the chest and reduce the range.
- Rushing to change sidesUnload the foot before resetting.
- Easier version
- Use a lower supportLean slightly forwards with your hands supported.
- Harder version
- Lift a little tallerBring your torso nearer upright while your back stays comfortable.
- When to stop
- Stop if the stretch causes knee or back pain.If kneeling is painful or you have a knee concern, ask a physiotherapist about a suitable alternative.
Questions
Couch stretch questions.
What does the couch stretch work?
The couch stretch works the front thighs and front of the hip.
What is the couch stretch good for?
Prep uses the couch stretch for thigh and hip flexibility, after training or during a mobility session.
How long should you hold the couch stretch?
No couch? Any firm, low bench works. Hold each side for 30 to 60 seconds, or less if needed.
How do you make the couch stretch easier?
Use a lower support. Lean slightly forwards with your hands supported.
When should you stop the couch stretch?
Stop if the stretch causes knee or back pain. If kneeling is painful or you have a knee concern, ask a physiotherapist about a suitable alternative.
Alternatives
Couch stretch alternatives.
Similar moves
In this routine
More hip exercises
Do it timed, both sides.
Prep times both sides, shows the demo clip and plans your week around the areas you choose.