
Couch Stretch
Unlock tight hip flexors with this intense stretch. Named for its use of a couch but devastatingly effective for modern hips.
Focus Areas
Prerequisites

Couch Stretch
Unlock tight hip flexors with this intense stretch. Named for its use of a couch but devastatingly effective for modern hips.
Prerequisites
The couch stretch aggressively targets hip flexor tightness by combining hip extension with knee flexion, creating an intense stretch through the rectus femoris and psoas. Named for its common setup using a couch or wall, this position addresses the severe restrictions common in those who sit frequently. The stretch's intensity makes it both challenging and remarkably effective for opening restricted hips.
At Beyond Movement, we introduce the couch stretch progressively, recognizing its intensity can overwhelm beginners. Starting with modified positions and shorter holds, students build tolerance while ensuring the stretch targets intended areas without compensatory patterns. We emphasize breathing and relaxation techniques to manage the intensity while creating lasting changes in tissue length.
Regular couch stretch practice transforms hip function and resolves many common pain patterns. The dramatic improvements in hip extension directly address lower back pain caused by tight hip flexors, while improved mobility enhances athletic performance. Runners experience better stride mechanics, while office workers find relief from chronic tightness. The stretch serves as both assessment and intervention for hip dysfunction.
Prerequisites
Master these skills first:
- Basic hip flexor awareness
- Ability to kneel comfortably
- No knee injuries
- Understanding of intensity management
Common Mistakes
Avoid these errors:
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Overarching lower back
Instead: Maintain neutral spine
-
Forcing too deep initially
Instead: Progress gradually
-
Holding breath
Instead: Use breathing to relax
-
Ignoring knee comfort
Instead: Pad as needed
-
Static only
Instead: Add gentle contract-relax
Related Skills
Foundation
Low Lunge
Open your hip flexors with this fundamental stretch. Essential for runners and anyone who sits frequently.
Foundation
Hip Flexor Conditioning
Strengthen and mobilise the hip flexors for improved performance. Essential for compression movements and athletic power.
Foundation
Wall Hip Flexor Stretch
Coming Soon
Variation
Deep Squat
Reclaim this fundamental human position. Essential for hip health, mobility, and functional movement patterns.
Progression
Front Splits
Master the classic splits position for enhanced hip flexibility and leg mobility. More achievable than middle splits for most practitioners.
Progression
Dynamic Hip Flexor Stretch
Coming Soon
Learn This Skill In These Classes
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