Couch stretch
A deep kneeling stretch with your back foot up a wall that opens tight quads and hip flexors.
IntermediateWallLow impactSuggested: 30 sec per side
How to do it
- Kneel facing away from a wall with a cushion under your right knee.
- Slide your right knee back into the corner and rest your right shin and foot up the wall.
- Step your left foot forward into a lunge with your foot flat.
- Lift your chest, squeeze your right glute and ease your hips forward.
- Hold and breathe, then switch sides.
Work one side, then switch. Timed sets run once per side.
Form tips
- Start with your knee farther from the wall and creep closer over time.
- Keep your ribs down so your lower back does not arch.
Muscles worked
QuadsHip flexors