Mobility
Couch Stretch
The couch stretch is a kneeling stretch with your rear shin against a wall or couch. It stretches the front of your thigh and hip while you practice keeping your pelvis steady.
- Intermediate
- Moderate injury risk
- No rest timer
How to do it
- Start on your hands and knees, facing away from a wall.
- Position one knee near the wall with that shin resting up it, toes pointing upward.
- Plant your opposite foot in front of you with its knee above the ankle.
- Raise your torso toward upright as far as your range allows.
- Hold this position for the planned duration.
- Lean forward onto your hands.
- Lower your rear foot away from the wall to release the stretch.
Form cues
- Squeeze your rear glute gently.
- Keep your lower ribs down.
- Point your hip bones straight ahead.
- Breathe slowly throughout the hold.
Common mistakes
- Arching your lower backKeep your torso slightly forward if sitting upright makes your lower back arch.
- Forcing your heel toward your buttMove your rear knee farther from the wall to reduce the knee bend.
- Bouncing into the stretchSettle into one steady position instead of repeatedly pushing deeper.
Safety
Deep knee bending and pressure on the kneecap can irritate the rear knee. Forcing the position beyond your available range can strain the front of your thigh or hip.
- Place a folded mat or cushion beneath your rear knee.
- Use a stable chair beside you if you need balance support.
- Stay at mild muscular tension; release the position if you feel joint pain, pinching, or numbness.
- Exit slowly rather than pulling your rear leg free abruptly.
If you have knee pain, recent knee surgery, or cannot kneel comfortably, choose a gentler alternative or ask a physiotherapist before trying this stretch.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 1–2
- Target
- 20–30 seconds per side
- Rest
- No rest timer
Start with shorter holds if this position is unfamiliar.