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Hips and adductors

Couch Stretch

The Couch Stretch is a stretch with no equipment for your hip flexors. Share of the load in the Zulta muscle model: hip flexors 43%, quads (rectus femoris) 38% and lower abs 7%.

Level: IntermediateEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Kneel with your back to a wall or bench and place a pad under the back knee.
  2. Slide the back knee into the corner and place the top of that foot up against the wall.
  3. Step the other foot forward into a lunge with the shin vertical.
  4. Squeeze the glute of the back leg and lift the torso upright.
  5. Hold for 45 to 60 seconds, breathing slowly, then switch sides.

Tips

  • Tuck the pelvis under slightly to feel the stretch in the front of the hip.
  • Rest the hands on the front knee or on blocks until you can stay upright.

Common mistakes

  • Arching the lower back to sit up.
  • Letting the front knee cave inward.
  • Forcing the torso upright when the stretch is already strong.

Muscles worked by the Couch Stretch

  • Hip flexors Primary43%
  • Quads (rectus femoris) Primary38%
  • Lower abs Minor7%
  • Adductors Minor5%
  • Obliques Stabilizer4%
  • Gluteus maximus Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

The back shin up a wall bends the knee fully, so rectus femoris stretches hard. Extending the hip of the back leg in a lunge lengthens iliopsoas and, with the knee bent, rectus femoris.

Couch Stretch alternatives

Same equipment

Different equipment

Easier

Frequently asked questions

What muscles does the Couch Stretch work?

Mainly the hip flexors and quads (rectus femoris).

Is the Couch Stretch good for beginners?

The Couch Stretch is rated intermediate. If you are new, learn the Kneeling Hip Flexor Stretch first and build up from there.

What is a good alternative to the Couch Stretch?

For example the Kneeling Hip Flexor Stretch, Low Lunge and Standing Hip Flexor Stretch. They train mostly the same muscles.

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