mobility · couch / wall
Couch Stretch
The single best stretch for tight hip flexors from sitting.
2 × 60 sec per side 5 minrest 30s
Equipment
couch, wall
Rest
30s between sets
Primary muscles
hip flexors, quads
Also works
—
How to do it
- Back your right knee into the base of a couch or wall, shin flat against it.
- Bring your left foot flat in front of you in a lunge position.
- Squeeze your right glute and tuck your pelvis under.
- Hold 60 seconds breathing steadily. Switch sides.
Form cues
- ✓Squeeze the glute of the back leg
- ✓Tall torso
- ✓Breathe through the stretch
Common mistakes
- ✗Arching the lower back to fake range
- ✗Letting the front knee cave
Progressions
- 30 sec → 60 sec → 90 sec + torso rotation