Move · Videos · Stretching · 14 min

13-Minute Hip Flexor and Couch Stretch

13-Minute Hip Flexor and Couch Stretch — video by Tom Merrick Play · 13:47

Video by Tom Merrick on YouTube · Open on YouTube

A coach-led follow-along for the front of the hips: a kneeling lunge stretch with firm 10-second contractions, then the couch stretch against a wall or sofa to reach the quads as well. Good for people who sit a lot or are working towards splits.

  • 14 min
  • Intermediate
  • Low impact (no jumping)
  • wall, mat
Open in VideosLog it in Train

Step by step 8

Tap a time to watch that step in the video.

  1. Pelvic tuck: in a kneeling lunge, squeeze the back glute and tuck your pelvis under until you feel a pre-stretch. 0:27
  2. Kneeling lunge, first side: start low, then try to pull the back knee forward without moving; hold 10 seconds. 1:17
  3. Squeeze the back glute hard and try to lift the knee for 10 seconds, hip kept low; then sink a little deeper. 2:53
  4. Kneeling lunge on the other side with the same two 10-second contractions, easing deeper after each. 3:56
  5. Couch stretch: knee near a wall or sofa (further away if too intense), pelvis tucked; kick back for 10 seconds. 6:04
  6. Lean down and forward, then pull the knee forward and lift the foot off the wall; ease off if you start to cramp. 7:52
  7. Couch stretch on the other side: sit upright with hips tucked, then the 10-second kick back into the wall. 9:52
  8. Down into the lunge again for the knee-forward and foot-lift contractions, then breathe into the final hold. 11:23

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Squeeze the back glute and tuck your pelvis under before you lunge
  • Move the knee further from the wall if the couch stretch is too intense
  • Build contractions gradually and ease off if you start to cramp

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadkneeling lunge stretch and contractions, couch stretch
  • Knees takes loadkneeling lunge, couch stretch with knee bent
  • Lower back movespelvic tuck, upright lunge
  • Ankles & feet movesback foot flexed against the wall
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Knee further from the wall in couch stretch; hands down for a lower lunge

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Tom Merrick; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety