Couch Stretch Quad Variation

Kneel with one shin flat against a wall, place the other foot forward in a lunge, then sit up tall and tuck your pelvis to feel the intense quad and hip flexor stretch against the wall. Alternate sides.

60s each sideAdvancedLyingEquipment: Wall

How to do the Couch Stretch Quad Variation

Kneel with one shin flat against a wall.
Place the other foot forward in a lunge.
Then sit up tall and tuck your pelvis to feel the intense quad and hip flexor stretch against the wall. Alternate sides.

What it targets

Primary muscle groups: Quads, Hips.

Commonly included in conservative-care programs for: Hip Bursitis, Lower Back Pain.

Body Fix walks you through the Couch Stretch Quad Variation with a guided timer, demo video, and progressions. Free on iOS.

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This 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.