Couch Stretch
The Couch Stretch is a highly effective mobility exercise designed to open up tight hip flexors and quadriceps by utilizing a wall or elevated surface to deepen the range of motion. It specifically targets the anterior chain tissues that become shortened from prolonged sitting, helping to improve hip extension and lower back health.
Because the Couch Stretch can be intense, the AI uses your recovery metrics like HRV and sleep quality to recommend the appropriate duration and intensity—opting for shorter, gentler holds on high-stress days. By tracking your RPE and any reported knee or back discomfort, the app learns your mobility threshold and can suggest regressions if the stretch aggravates your joints. Additionally, knowing your lower body training volume allows the system to schedule this stretch when your quadriceps are most in need of recovery, ensuring you don't inhibit performance before a heavy squat session.
Form Cues
- Squeeze the glute of the rear leg to actively extend the hip forward
- Keep your torso tall and vertical, stacking your shoulders over your hips
- Draw your ribcage down to prevent arching your lower back
- Breathe deeply into your belly to encourage the nervous system to relax
- Press the top of your back foot firmly into the wall or surface
- Don't hyperextend your lower back to force an upright posture
- Don't let your hips shoot backward; keep them tucked under you
- Don't hold your breath; exhale to deepen the stretch
- Don't force your heel to your glute if you feel sharp knee pain
Common Mistakes
- Excessive arching of the lumbar spine
- Disengaged glutes on the stretching side
- Leaning too far forward to avoid the stretch intensity
- Allowing the front knee to collapse inward
- Forcing range of motion beyond current flexibility
Muscles Worked
This exercise primarily targets the iliopsoas and rectus femoris, the deep hip flexor muscles that are critical for hip extension. It also provides a significant stretch to the vastus muscles of the quadriceps, helping to alleviate tension that can pull on the patellar tendon and contribute to anterior pelvic tilt.
Primary
Secondary
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