Couch Stretch

Also known as: Rear-Foot-Elevated Hip Flexor Stretch, Rear-Foot-Elevated Quad Stretch, Kneeling Hip Flexor Stretch on Bench

MobilityStretchingWarm-up

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Body Part: Legs

Description

A kneeling stretch for the hip flexors and quadriceps of the rear leg, done with the rear shin upright against a flat bench and the top of the foot on it. The front foot is planted ahead and both hands rest on the bench behind you. Squeeze the rear glute and lift your torso to stretch the front of the hip and thigh.

How to Perform

Kneel with your back to a flat bench and place the top of one foot on the bench, with that knee on the floor at the base of the bench and the shin upright.
Step the other foot forward and plant it flat, with the front knee bent to about 90 degrees over the ankle.
Reach back and place both hands on the bench, arms straight.
Tuck your pelvis slightly and squeeze the glute of the rear leg.
Lift your chest and bring your torso upright, leaning back slightly onto your hands, until you feel a stretch along the front of the rear hip and thigh.
Keep your ribs down and your lower back neutral for the whole hold.
Hold for the set time while breathing calmly, then switch legs.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Put a folded mat or pad under the rear knee if the floor presses on the kneecap.
The closer the rear knee is to the bench, the stronger the stretch. If it is too intense, move the knee a little away from the bench and work closer over time.
Place the front foot far enough forward that the front shin stays roughly vertical. This gives you a stable base.
Keep your arms straight and press lightly into the bench. It helps you keep the chest up and also opens the front of the shoulders.
Breathe out slowly and let the front of the hip relax a little more with each exhale.
Hold 20 to 60 seconds per side and give both legs the same time.

Common Mistakes

Arching the lower back instead of tucking the pelvis, which moves the strain from the hip to the lumbar spine
Leaving the rear glute relaxed, so the hip flexors barely stretch
Leaning the torso forward to escape the hip extension
Letting the front knee cave inward
Letting the rear foot turn out or slide on the bench
Bouncing or forcing the stretch instead of holding a steady position
Shrugging the shoulders toward the ears while leaning on the hands