Couch Stretch
Kneel in front of a couch or bench and place the top of one foot up against the surface behind you, shin running vertically. Bring your other foot flat on the floor in front in a lunge position, then drive your hips forward and tall. Squeeze the glute of the rear leg and keep your torso upright to deepen the stretch through the quad and hip flexor. Hold the position breathing steadily, then switch legs.
QUADRICEPS · LOWER BODY
How it is executed
- Kneel in front of a couch or bench and place the top of one foot up against the surface behind you, shin running vertically.
- Bring your other foot flat on the floor in front in a lunge position, then drive your hips forward and tall.
- Squeeze the glute of the rear leg and keep your torso upright to deepen the stretch through the quad and hip flexor.
- Hold the position breathing steadily, then switch legs.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- StrengthStability
Variations and substitutions
Put it to work in Kaizer
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Glossary and calculators
Mechanical tensionMechanical tension is the force a muscle fibre bears while contracting against resistance, and it is the primary stimulus for hypertrophy.Double progressionDouble progression is the method where reps are increased inside a prescribed range first, and load only after.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
