Couch Stretch
Hip flexor length, quad stretch, anterior pelvic tilt correction
Why it works
Sitting shortens the hip flexors. Shortened hip flexors tilt your pelvis forward and compress your lower back. The couch stretch targets the rectus femoris and iliopsoas directly. Research (Bandy 1997) shows 30 seconds per side is the minimum effective stretch duration.
How to do it
- Place one knee on the floor close to a wall or couch, shin vertical against it. Step the other foot forward
- Stand your torso up tall. Squeeze the back glute gently and drive your hips forward
- Feel the stretch in the front of the hip, not the lower back. Keep your ribs down
- The stretch should be in the front of the hip, not the lower back
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Couch Stretch?
The minimum effective dose for Couch Stretch is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Couch Stretch target?
It targets hip flexor length, quad stretch, anterior pelvic tilt correction. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Couch Stretch worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
How do I make Couch Stretch easier or harder?
To scale it down: Bring your back foot lower on the wall or couch. Stay more upright. To make it harder: Back foot higher on the wall. Squeeze the glute hard.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
