I have very tight hips, but I’m aiming to fix that by doing this hip stretch every day

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The couch stretch is my new go-to move

Woman performing quad stretch on yoga mat in light and bright studio wearing activewear shorts and crop top
(Image credit: Shutterstock)

I’ve never been the most flexible person, and years of running have made me even less mobile, especially around my hips.

I’m so tight around my hips that many classic stretches are impossible for me to do properly, like the seated 90/90 stretch. I can’t even sit cross-legged properly.

Recently, I realized this was also partly due to a lack of flexibility in my quads, and fortunately, there is one excellent move that targets both the hip flexors and the quads effectively — the couch stretch.

How to do the couch stretch

Woman doing squad stretch in lunge position

(Image credit: Shutterstock)

In the images in this article, you’ll see a version of the stretch done free-standing, which is also a good move, though it shifts the focus more onto the quads.

So you don’t actually need a couch to do a version of the couch stretch, but some kind of vertical surface to push against is useful — you can also do it against a wall or a bench in the gym.

  • Place a cushion or some other padded surface on the floor just in front of your couch or wall.
  • Place one knee on the cushion and rest your shin against the couch/wall so your foot points upward.
  • Step your other foot forward in a lunge position.
  • Hold this position, tilting your hips forward slightly and keeping them square.

You should feel the stretch in the top of your quads and your hips. You can make the move harder by bringing your torso more upright and moving your knee closer to the couch. You can make it easier by leaning forward and placing your hands on the floor, or moving your knee further away.

Benefits of the couch stretch

Woman's torso during workout with hands on hips

(Image credit: Getty Images)

The two main things I do each day are sit and run, both of which result in tight hips; the couch stretch is perfect for loosening up the hip flexors and stretching the quads.

It’s a great way to relieve the tightness that builds throughout the day, and I’ve also found it a position I can get into quite easily, compared with some seated stretches that are impossible for me, like the 90/90.

Having a surface to work against helps with this, because the freestanding version of the stretch is something I find hard to attempt.

The move also engages your core muscles, building a little strength alongside the main benefit, which is to increase hip mobility.

How the couch stretch feels

I’ve been doing the couch stretch a couple of times a day, in the morning and afternoon, holding the move for 60 seconds on each leg.

You definitely need some padding for your knee with the move, or it gets uncomfortable quickly. Pay attention to where you place your knee — the nearer it is to the couch, the harder the stretch feels.

I also find that you can change the intensity quickly by straightening your torso. I usually start slightly bent over, then straighten up to deepen the stretch.

Since my quads are also very tight, I have to focus on tilting my hips forward and keeping them straight to move the main focus of the stretch into my hip flexors. That said, stretching my quads is no bad thing.

It will take a long time to really open up my hips, and the fact I’m still running a lot doesn’t help, but the couch stretch is my new go-to move thanks to its effectiveness and accessibility.

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Nick Harris-Fry
Nick Harris-Fry
Senior Writer

Nick Harris-Fry is an experienced health and fitness journalist, writing professionally since 2012. He spent nine years working on the Coach magazine and website before moving to the fitness team at Tom’s Guide in 2024. Nick is a keen runner and also the founder of YouTube channel The Run Testers, which specialises in reviewing running shoes, watches, headphones and other gear.


Nick ran his first marathon in 2016 and became obsessed with the sport. He now has PBs of 2hr 25min for the marathon and 15min 30sec for 5K. Nick is also a qualified Run Leader in the UK.


Nick is an established expert in the fitness area and along with writing for many publications, including Live Science, Expert Reviews, Wareable, Coach and Get Sweat Go, he has been quoted on The Guardian and The Independent.

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