Couch stretch
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Muscles worked
- High load
- Quads · Rectus femoris
- Medium load
- Hip flexors
Not shown on the map: Hip flexors
Primary muscles
How to do it
Place the back foot up against a wall or couch with the knee on a pad and the front foot planted in front of you. Tuck the pelvis, squeeze the glute of the working side, and come upright only as far as you can hold the tuck. This one is intense — back off immediately if the knee complains, and pad the joint well.
Form cues
- Intense — back off if the knee complains
- Keep the pelvis tucked
Safety
Talk to a professional before this exercise if you have any of the following:
KneeHip
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.