Exercise · Form & cues
Couch Stretch (Hip Flexor) — form guide
Hip Flexors · Quads. Equipment: Wall or Couch. Difficulty: Beginner.
TEMPO
60–90s/side
Sitting all day shortens hip flexors. Tight hip flexors = anterior pelvic tilt = lower back pain.
Cues
- Back knee against wall, top of foot on wall
- Front leg in deep lunge
- Squeeze back glute hard — pelvis tucks under
- Hold 60–90 seconds
Common mistakes
- Letting hip jut forward instead of glute squeezing
Injury notes
Mandatory for desk workers. Daily.
Progression
Build hold time to 2 min/side.