Wall Couch Stretch
With one knee in the corner and the shin vertical against the wall, the torso leans forward first, then the glutes and upper back move back toward the wall.
1 min 30 secSave a copy to adjust its targets and add it to your own routine.
Included in this routine
7-Step ATG Mobility Routine (Plus 4-Step Shoulder Routine)Coaching notes
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.
Practice settings
- Sets
- 1
- Duration
- 45 sec
- Rest
- 30 sec
- Est. duration
- 1 min 30 sec
These are saved, adjustable settings. Check the original demonstration for any stated practice prescription.
AI-assisted learning notes are based on the available source notes. Use the original demonstration for full context.
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