Wall Couch Stretch

Place one knee in the corner between the wall and the mat with the shin vertical against the wall. Lean forward initially for hip flexors, then bring torso and glutes back against the wall to deeply stretch the rectus femoris. Key points: - Start forward for 10-15 seconds, pulsing glute squeezes to open the hip flexor - Progress torso upright bringing glute and upper back toward the wall to hit the quad - Own and breathe through the position with glute contraction rather than hyperextending lumbar spine Common mistakes: Hyperextending the lower back instead of achieving true hip extension.