The Couch Stretch Done Correctly

To me, the couch stretch is a "hip opener", it’s not just a stretch for tight hips.

Think about it this way, if you increase your capacity to open your hips, you’ll be able to access the full potential of your glutes. That little bit of extra drive could be the difference in you locking out that one rep max deadlift or getting a no lift.

On first glance, the couch stretch looks pretty simple: put your back foot on a wall or bench and sit up. Most people will feel a major pull down the front of their thigh.

Is it doing what you want it to do? You could just be stretching a bit of your quad, and yeah, it'll hurt, but it doesn't mean it's correct or useful.

Try setting up like this:
1. Place one foot on a bench and your knee on the floor
(leave some space, don’t try to get your knee as close as possible to the wall)

2. Bring the other leg up to in front in a lunge position

3. Drop the back leg’s hip down towards the floor as low as you can

4. Squeeze your glutes as hard as you can and tense your abs, tucking your pelvis under you

5. Aim to create a posterior pelvic tilt and don’t let your lower back arch

6. Extend your torso up slowly, maintaining the open hip position – keep your pelvis tucked & glutes squeezed!

7. Reach up to the ceiling with the hand of the side that you are stretching

8. Maintain and breathe for a minimum of 30-45 seconds each side

I’d advise to test how your glutes feel before and after by giving them a good squeeze together and individually. You’ll find that if you’ve effectively opened your hips, you’ll get a much better squeeze afterwards!

After doing the Couch Stretch it is really important to do something with good hip extension afterwards to build strength & maintain that new opened position. A few sets of kettlebell swings and glute bridges will hit the spot!

Pain management wise, the couch stretch is also a good movement to do if you have lower back pain. A slight Anterior Pelvic tilt can compress the lumbar spine and cause you to have to rest for extended periods of time, keeping on top of this will have you training for longer and pain free.

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Feel free to ask questions in the comments, or request any videos that you’d like to see!

[danielnuzum]

After watching your video this was the first time in months and months of trying that I've actually understood this and felt my hips being extended rather than immense pain in my quads.

Keep doing what you're doing man this blessed me!

[beeankha]

Great video!! Been confused about this stretch for a while. Thank you for explaining it so thoroughly!

[ZoltanHercules]

This stretch is boss!!

Once hip flexors are stretch, a tweak here of there you can get a super deep quad stretch. But I love the opening of the flexors!

[bosshaug]

Omg this immediately changed my posture. My left side was painfully tight and my right was perfect. I did 3 mins on each side. Thank you for the demonstration.

[DG-EditsYT]

This is a necessity in a weekly program

[samday]

When I started doing this stretch I struggled to find it. I found that by placing my hands on my hips I could feel the anterior tilt in my pelvis and move it towards neutral. I then placed a hand on the thigh of the lowered leg, only lightly, but it was enough to feel the stretch in the hip flexor. Day by day I could get into the stretch easier and feel the stretch better, like an “ahh, that’s a good stretch!” feeling, not an “ow, bloody Tom!” stretch.
It was my glutes from wall clams that kept saying
But they’re better now.
Thanks Tom, Thanks Jenni.

[rachelcrofts]

OK so I actually can't do this without getting major stretch in my quads (because they are so tight?) so do I need to stretch my quads first?!

[catherinepease]

Hi Tom tried to do this yesterday but couldn’t even get close … I was so stooped fwd 😔
Giving it another go now after this super helpful clip 🙏 Catherine

[Waggz]

Thanks Tom - I tried this and right side is OK, but left side I can barely squeeze my glute or even lift upright as my left quad is BEYOND TIGHT. Any tips/other videos to help? Or should I just stay leaned forward working through the quad tightness and eventually be able to lift up?

[themeadowsosteopathclinic-]

Doesn't seem to matter what I do I just can't feel the stretch in my hip just mid way down my quads? 🤔

[smidgens]

Tom I'm experiencing pain from this stretch in my psoas major only when I stretch. The pain is right at the front of my hip just above the crease of where my pubic area meets my thigh. Hope that makes sense. Unsure of what to do would really appreciate a pointer!

[Itsme-gtzz]

How often do you rec. doing the couch stretch?

[ElGordodeAlemana]

I've stopped watching after 0:11 because that was all the information I needed.

[ComplexityUnveiled]

I keep hearing ‘kite’ stretch. And then the arm went up, I said, oh yeah, that must be the kite part, I could imagine that as a windsail. 😂

[famz]

Stretching this area seems to help with my glute pain as I have anterior pelvic tilt and seemed to have overworked my hamstrings exercising and that has inflamed my sciatic nerve. Which isn't getting better, stretching it makes it worse as well as glute exercises 😔

[BillJennings-zc]

The couch stretch is not working for me . I have tried to follow the instructions carefully and methodically but only ever get an intense stretch in my quads. I've found however that I get a slight stretch where I'm supposed to in the hip flexor if my back leg is almost flat on the floor using a pillow or step but any higher and I lose that feeling and feel it in my quads..
I've discovered a standing up version that helps me too.

[JaneNeedham-imer]

Because of an injury I’m struggling to get the left leg forward and up to get my foot straight in line on the floor - it’s getting there but any work arounds?

[silentgrind]

What if I'm so tight I can't bend my leg up against the wall I'm halfway down like her? When I do this and try and sit up I only feel it in the quad.

Should I keep stretching gradually moving straighter and straighter u til my quad loosens up?

[dionnedettmer]

With this stretch I’m getting sharp pain in the knee that’s on the ground – feels like it's being pulled apart. I feel similar pain in bridge position and doing hip thrusts from a kneeling position (especially with shoulders back). I have IT Band syndrome and just started your Hip CARs (which feels great!). Could more CARs be the solution? Any thoughts on the root of the pain? Thanks!

[marynolan]

😂 my quads are so tight, I'm not feeling the hip flexor 🤦‍♀️