QUADS
Couch Stretch
A deep static stretch for the hip flexors and quads, done with one shin propped against a wall or bench. It's a favorite for restoring hip extension and quad length, which tend to shorten from sitting. Better mobility here supports cleaner squats, lunges, and sprints, and reduces the risk of strain.
How to do it
- 1
Kneel with one knee on the floor beside a wall, placing that shin vertically up against the wall.
- 2
The closer that knee sits to the wall, the stronger the stretch in the front of the thigh.
- 3
Bring the other foot forward and plant it flat, knee bent to about 90 degrees, hands resting on that knee for support.
- 4
Sink your hips down and stay tall through the torso until you feel the stretch.
- 5
Hold for 15 to 30 seconds, then switch legs.
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