Unlock Hip Mobility with the Couch Stretch (and Make It Comfy)

Tight hips? Lower back pain? Stiff quads after training?
If you sit a lot, lift heavy, or play field sports—chances are your hip flexors are screaming for attention. The couch stretch is one of the most effective movements to open up the front of your hips and quads, especially after long days on your feet (or stuck at the desk).

But here’s the catch—it’s not exactly the most comfortable stretch to get into… unless you do it right.

What Is the Couch Stretch?

The couch stretch targets your hip flexors, quads, and psoas—all muscles that tighten up with sitting, sprinting, or squatting. It’s basically a lunge position with your back foot elevated, typically against a wall or bench. It looks simple, but don’t be fooled—it’s brutal in all the right ways.

Key Benefits

✅ Improves Hip Extension – Crucial for running, jumping and lifting
✅ Releases Anterior Chain Tension – Especially useful for lifters and footy players
✅ Relieves Lower Back Pressure – By easing up tight hip flexors
✅ Enhances Squat Depth and Posture – Better positioning, less compensation
✅ Aids Recovery – Particularly after heavy quad-dominant sessions

The couch stretch is a go-to for anyone doing strength training, CrossFit, field sports, or long hours behind the wheel or desk. It’s one of those movements that pays off massively if you stay consistent.

Make It a Daily Habit (Comfortably)

Here’s where most people fall off: it’s uncomfortable, especially on hard floors or after tough leg days.
That’s why we recommend using a TAT Knee Pad.

🟩 Why it matters

• Adds support for your rear knee

• Reduces pressure on the kneecap when stretching

• Encourages longer hold times = better results

• Lightweight and easy to take to the gym or use at home

A simple upgrade that makes a huge difference.

How to Do the Couch Stretch (Properly)

1. Set up with a wall, box or bench behind you

2. Place your rear knee on a padded surface (like the TAT Knee Pad), with your shin up the wall

3. Front foot comes forward into a lunge position

4. Stay tall – chest up, glutes engaged

5. Breathe and hold for 30–60 seconds per side

6. Repeat for 2–3 rounds post-session or daily

👉 Start with shorter holds and build up. This stretch gets deep fast.

Final Thoughts

Consistency is the name of the game.
Doing the couch stretch 2–3 times a week is good. Doing it daily—even just a minute or two per side—is a game changer.

And when it’s more comfortable, you’re way more likely to stick with it.
Grab a Knee Pad, make it part of your routine, and unlock serious gains in mobility and performance.

Strong hips = better movement, less pain, and longer-lasting performance.