Couch Stretch

stretchhipintermediateRectus femoris (back leg, bent knee)

Content last reviewed: 2026-07-06

Couch Stretch — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Kneel with the back shin vertical against a wall or couch, the top of the foot up the wall.
Bring the other foot forward into a half-kneeling lunge.
Tuck the pelvis under and squeeze the back glute to flatten the low back.
Slowly raise the torso upright, keeping the tuck, until you feel a strong stretch in the front of the thigh and hip.
Hold, then lower the torso to ease off.

Form cues

Pelvic tuck first — never let the low back arch
Squeeze the back glute to protect the spine
Build up to torso-vertical over several sessions

Dosage

Frequency: daily
Volume: 2 sets each side
Hold: 30–60 s
Progress toward an upright torso only while keeping the tuck.

Muscles worked

rectus femoris — anatomical illustration — rectus femorisAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

iliopsoas — anatomical illustration — iliopsoasAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: rectus femoris, iliopsoas

Strengthens: gluteus maximus

Target muscles

Rectus Femoris Iliopsoas Gluteus Maximus

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)