Couch Stretch
Kneel with one shin pressed flat against a wall behind you and the opposite foot planted forward in a lunge, then sit up tall and squeeze the back glute to drive the hip into extension. Use a pillow under your knee if needed, and place your hands on a stable object like a foam roller to help stabilize your arms. Alternate sides.
How to do the Couch Stretch
- Kneel with one shin pressed flat against a wall behind you and the opposite foot planted forward in a lunge.
- Then sit up tall and squeeze the back glute to drive the hip into extension. Use a pillow under your knee if needed.
- And place your hands on a stable object like a foam roller to help stabilize your arms. Alternate sides.
What it targets
Primary muscle groups: Hips, Quads.
Commonly included in conservative-care programs for: Hip Bursitis, Lower Back Pain.
Body Fix walks you through the Couch Stretch with a guided timer, demo video, and progressions. Free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.