Couch Hip Stretch
The couch hip stretch is a bodyweight hip flexor stretch that uses a couch or bench to elevate the rear foot and deepen the stretch at the front of the hip. This is a popular mobility exercise for loosening tight hip flexors from prolonged sitting.
How to do it
- Stand facing away from a couch and place one foot behind you on the seat.
- Step your front foot forward to create space for a deep stretch.
- Lower your hips toward the floor until you feel a stretch through the front of the hip of the back leg.
- Hold the stretch for 20–30 seconds.
- Release and repeat on the opposite side.
Form cues
- Engage your glutes to deepen the stretch in the front of your hip.
- Keep your torso upright and avoid arching your lower back.
- Breathe steadily and relax into the stretch with each exhale.
- Place a cushion under your back knee if you feel discomfort on the floor.
Breathing: Inhale deeply through your nose, and exhale slowly through your mouth as you gently sink deeper into the stretch.
Common mistakes
- Arching the lower back, which reduces the stretch on the hip flexors and places unnecessary stress on the spine.
- Rushing the hold without breathing, which causes the muscles to tense up instead of relaxing into the stretch.
- Looking down at the floor, which pulls your torso forward and shifts your alignment out of position.
Muscles worked
Primary: hip flexors. Secondary: quads, glutes.
Suggested sets & reps
Get fitter
2–3 sets × 30–45 seconds per side, rest 30 seconds
Lose weight
2–3 sets × 30–45 seconds per side, rest 30 seconds
Build muscle
2–3 sets × 30–45 seconds per side, rest 30 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp knee or lower back pain, ease off or choose a gentler stretching option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my knee hurts on the floor?
Place a folded towel or a small cushion directly under your back knee for extra padding.
How often should I do this hip stretch?
You can perform this stretch daily, especially after long periods of sitting or working at a desk.
Why do I feel this in my quadriceps instead of my hips?
This is normal if your quads are tight. Try gently squeezing your glutes to shift the focus back toward the front of the hip.