Mobility · Baseline Mobility
Couch Stretch
Hip flexor length, quad stretch, anterior pelvic tilt correction
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Tall torso and hold.
Squeeze the back glute and drive your hips forward. Ribs stay down, no low back arch. You should feel the stretch in the front of the hip, not the low back.
- 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
Easier
Bring your back foot lower on the wall or couch. Stay more upright.
Less stretch, more control. Keep breathing.
Harder
Back foot higher on the wall. Squeeze the glute hard.
Deeper hip flexor stretch. Torso stays tall. No leaning.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline 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.
Launching May 2026 · Free to try
