Legs · Bodyweight
Couch Stretch
How to do the couch stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
See it in motion
How to do it
Kneel with one foot against a wall or bench and the other leg forward. Push hips forward to stretch quads and hip flexors.
- 1Feel a deep stretch in your quadriceps and hip flexors when your back knee is elevated against a couch or wall
- 2Keep your torso upright and squeeze your glute on the stretching side
- 3Allow your hip to gently open as you maintain a comfortable stretch
Common mistakes
- Avoid overarching your lower back; tuck your pelvis slightly
- Don't force the stretch; ease into it gradually
- Avoid collapsing your chest; stay tall
Muscles worked
The couch stretch works the hip flexors and quads.
- Hip FlexorsSupport
- QuadsSupport
- Upper AbsMinor
- GlutesMinor
Kovo programs the couch stretch for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the cable hip adduction
- How to do the copenhagen plank
- How to do the hanging knee raise
- How to do the hanging leg raise
- How to do the machine hip adduction
- How to do the standing hip flexor stretch
Last reviewed April 2026.