Couch stretch (hold)

Mobilityintermediatetimedwall or couch

Kneeling quad and hip-flexor stretch: the back knee is on the floor right at the base of a wall (or couch) with the back shin running vertically up the wall, the front foot is planted in a lunge, and the torso is brought upright while the back-side glute squeezes.

How to do it

1. Kneel facing away from a wall; place the back knee on a pad in the corner where floor meets wall and slide that shin up the wall so it is vertical, top of the foot against the wall (back knee fully bent ~150 deg).
2. Step the other foot forward and plant it flat, front knee bent ~90 deg with the knee over the ankle.
3. Start with hands on the front knee or the floor and torso leaning forward; then raise the torso toward vertical.
4. Squeeze the glute of the kneeling leg and tuck the pelvis slightly (no low-back arch); gaze forward.
5. Hold, then switch legs.

Muscles worked

glutei, addominali, quadricipiti

Workouts that use it

• Front split protocol