Couch Stretch
Deep stretch for the hip flexors and quadriceps, excellent for counteracting prolonged sitting.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hip flexors & quads. Secondary: none |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 1 sets × 20s |
| Estimated calories burned | ~10 kcal |
How to do it
- Place one knee down with the shin against a couch, wall, or bench.
- Step the other foot forward into a lunge position.
- Keep the torso upright and gently push the hips forward.
- Hold while breathing deeply.
- Switch sides and repeat.
Equipment
- Couch, Bench, or Wall
Coaching tips
Benefits
Deep stretch for the hip flexors and quadriceps, excellent for counteracting prolonged sitting.
Common mistakes
Avoid arching the lower back excessively or forcing the range.
Make it harder
Upright the torso more or increase hold time.
Make it easier
Place a cushion under the knee or reduce the range.
Breathing
Breathe deeply and relax into the stretch.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
Single Side Iso Glute Bridge with Dumbbell Press
Intermediate · 3 sets × 8-12 each sideBodyweight Hip Thrust
Beginner · 3 sets × 12-15 repsClose the Gate Warm-up
Beginner · 1 sets × 20sStationary Glute Lunge with 2 Dumbbells
Intermediate · 3 sets × 8-12 each sideRunners Step Up with a Hold
Intermediate · 4 sets × 10-12 each sideBanded Corner Kickback for Hip Dip Fix
Intermediate · 3 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.