Couch Stretch: how to do it and muscles worked
The couch stretch mainly works your hip flexors and quadriceps. You need bodyweight (no equipment).
Muscles worked
How to do the couch stretch
- 1
Kneel with the shin of your back leg up against a wall or couch, knee on a mat and toes pointing up. Place your other foot flat on the floor in front in a lunge.
- 2
Slowly walk your hips back toward the wall and bring your torso upright, with your hands on your front knee. Squeeze your back glute and tuck your pelvis under to feel a deep stretch in the front of the thigh.
- 3
Hold for 30 to 60 seconds per side, breathing slowly.
Form tip: Do not arch your lower back as you sit upright. Keep your ribs stacked over your hips and pad your knee with a towel if needed.
Common questions
- Which muscles does the couch stretch work?
- The couch stretch mainly works your hip flexors and quadriceps.
- What equipment do I need for the couch stretch?
- You need bodyweight (no equipment).
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the couch stretch in SweatByte?
- Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More hip flexors exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.