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Couch Stretch

beginner · stretch

Setup

Kneel with your back to a wall or the edge of a sofa and a mat under the knee. Slide the rear shin up the wall with the top of the foot against it, and step the other foot forward flat.

Execution

  1. Use your hands on the floor to support yourself while you shuffle the back knee close to the wall.
  2. Squeeze the glute on the back leg so the pelvis tips backward, which is the most important part.
  3. Slowly bring your torso upright a little at a time until you feel the stretch at the front of the back thigh.
  4. Hold for 30-45 seconds while breathing steadily and keep the glute engaged the whole time.
  5. Come down onto your hands, switch sides and hold for the same time on each side.
  6. Sharp pain in the back knee joint means moving away from the wall or going back to the kneeling hip flexor stretch.

Breathing

Breathe slowly and use each exhale to come up a little further if there is room. Do not hold your breath, because this position is uncomfortable enough already.

Quick cues

  • Squeeze the glute before you rise.
  • Come up in small steps.
  • Pad under the back knee.
  • Knee joint pain, back off.
  • Tall as a post.

Common faults

  • Fault: Arching the lower back to sit up taller

    Fix: Squeeze the glute and pull the ribs down, accepting a lower torso with the pelvis in the right place.

  • Fault: Going straight into the deepest version on the first try

    Fix: Start with the back knee one foot-length from the wall and move closer week by week.

  • Fault: Kneeling directly on a hard floor

    Fix: Put a folded mat or a cushion under the back knee before you set up.

  • Fault: Holding for only 10 seconds before switching

    Fix: Set a 30-second timer for each side, because the quad needs time before it lets go.

Equipment

bodyweight, wall, mat

Muscle groups

legs