How to do the Couch Stretch
Primary: Quads, Hip Flexors · also works Glutes. Also called: wall quad stretch, kneeling quad stretch.
Step by step
- 1
Kneel facing away from a wall or couch and place one knee against the base with that shin running up the wall.
- 2
Step the other foot forward so the front knee is at about 90 degrees.
- 3
Squeeze the glute of the back leg and tuck your pelvis under.
- 4
Slowly raise your torso upright until you feel a stretch along the front of the back thigh and hip.
- 5
Hold for 30 to 60 seconds, then switch sides.
Coaching cues
- Squeeze the back glute hard
- Tuck the tailbone
- Rise only as far as you can without arching
Common mistakes
- Arching the lower back
- Rushing into the full position
- Knee pain from no padding
Sets, reps and where it fits
Muscle
3–4 × 30–60 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 30–60 sec
rest 45–60 s
Couch Stretch alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Couch Stretch work?
Primary: Quads, Hip Flexors. Secondary: Quads, Hip Flexors, Glutes
How many sets and reps of Couch Stretch should I do?
Hold or work for 30–60 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Couch Stretch?
Same movement pattern, different equipment: Kneeling Hip Flexor Stretch, World's Greatest Stretch, 90/90 Hip Stretch, Cat-Cow, Front Foot Elevated Ankle Mobility, Deep Squat Hold.
Is the Couch Stretch good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.