How to do a Couch Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Couch Stretch
Workouts with Couch Stretch
Instructions for Proper Form
Couch Stretch is an isolation stretch that primarily targets the hip flexors and quadriceps. The exercise involves placing one knee on the ground, with the opposite foot up on a couch or bench, and leaning back to stretch. This is a great stretch for improving hip mobility and flexibility, which can aid in better performance and injury prevention in various lower body exercises.
- Place one knee on the ground next to wall with the calf vertical against the wall. The closer your knee is to the wall the more the stretch in the front of the thigh.
- Place the opposite knee in front and bent to 90 degrees with your hands on the knee for stability.
- Hold the stretch for 15-30 seconds
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1. Shin Box Quad
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2. Lunge with Ankle Grab
9.6 mSCORESWAPPED 2,090 TIMESLunge with Ankle Grab is a variation of the standard Lunge. Like other Lunge variations, this compound exercise primarily targets the quadriceps. By incorporating an ankle grab, you add a dynamic stretch to the movement which helps improve flexibility and balance. This exercise is particularly effective for enhancing muscle activation and mobility in your lower body.
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3. Squat with Rotation
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4. Butt Kick
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5. Hip Flow
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6. Foam Roll Quadriceps
2.8 mSCORESWAPPED 194 TIMESFoam Roll Quadriceps is a recovery exercise that targets the quadriceps. Using a foam roller helps to reduce muscle tension and improve blood flow to the targeted muscles. This exercise is great for increasing mobility and flexibility in the quads, as well as aiding in muscle recovery after an intense leg workout.
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7. Crab Pose
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8. Lunge Twist
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9. Air Squats
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10. Butt Scoot
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