Couch Stretch
Quick Information
Category
Mobility & Flexibility
Difficulty
Intermediate
Equipment
Wall
Primary muscle group
Hip Flexors, Quadriceps
Secondary muscle groups
Adductors
Movement pattern
Hip Extension and Knee Flexion Stretch
Training goal
Mobility
Sport
General Athletic Development, Football, Soccer, Rugby
Overview
Purpose. Restore hip extension and quadriceps length in a demanding position.
How it fits the system. An intermediate-level hip extension and knee flexion stretch entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Hurdle Walkover and Gastrocnemius Wall Stretch.
Primary muscles
Hip Flexors, Quadriceps
Secondary muscles
Adductors
Movement pattern
Hip Extension and Knee Flexion Stretch
Equipment
Wall
Difficulty
Intermediate
How to Perform
- Kneel with the back foot and shin against a wall or on a bench.
- Bring the front foot forward and place it flat on the floor.
- Squeeze the rear glute to tuck the pelvis under.
- Bring the trunk upright as far as you can while keeping the pelvis tucked.
- Hold and breathe steadily.
- Come out slowly and change sides.
Coaching Cues
- Keep the pelvis tucked the whole time.
- Come up only as far as you can hold the position.
- Use a pad under the knee for comfort.
Common Mistakes
- Arching the lower back to sit up taller.
- Rushing into a deep position.
- Holding the breath through the stretch.
Progressions & Regressions
Progressions
Bring the trunk more upright or add gentle contractions.
Regressions
Half-kneeling hip flexor stretch on the floor.
When to Use It
When to use
For athletes with limited hip extension.
When not to use
With knee pain in deep flexion.
Programming
2 holds of 45 to 60 seconds per side.
Popular
Popular Articles
