Mobility · Baseline Mobility
Couch Stretch
Hip flexor length, quad stretch, anterior pelvic tilt correction
Minimum Effective Dose
55s
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.
Glute lightly engaged. No lumbar arch. The sensation should be in the front of the hip, not the low back.
- Kneel with your back foot against a wall or couch
- Step your front foot forward into a lunge position
- Keep your torso tall and glute lightly engaged
- The stretch should be in the front of the hip, not the lower back
Variants
Easier
Back foot lower. More upright.
Less stretch, more control. Keep breathing.
Harder
Back foot high. Squeeze glute.
Deeper hip flexor stretch. Torso stays tall. No leaning.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.