Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Couch stretch

Intermediate

Couch stretch is a isolation bodyweight exercise for the quads.

Trained one side at a time.

What it works

Primary muscle

Quads

Equipment
Bodyweight
Movement
Mobility
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Kneel with your back to a bench, couch or wall and slide one shin up against it so the top of that foot rests on the surface and the knee sits on a pad near its base.
  2. 2Step the other foot forward into a lunge with that shin upright, resting a hand on the bench behind you or on your front knee for balance.
  3. 3Lift your chest until your torso is upright, then tuck your pelvis under and squeeze the glute of the back leg.
  4. 4You should feel a strong pull down the front of the back thigh and hip; ease off if your lower back arches or the kneecap hurts.
  5. 5Hold and breathe slowly, then lean forward, lower the back foot from the bench and switch sides.

What to do instead

  • Kneeling hip flexor stretchBodyweight
  • Intermediate hip flexor and quad stretchOther
  • Lying (side) quads stretchBodyweight
  • Exercise ball hip flexor stretchOther

Easier variations

  • Half-kneeling quad stretchBodyweight
  • Kneeling hip flexor stretchBodyweight
Logged today · 1 min restCouch stretch

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Legs exercises

  • 90/90 hip stretchBodyweight
  • 90/90 hip switchBodyweight
  • All fours squad stretchBodyweight
  • Ankle circlesBodyweight
  • Aqua cyclingMachine
  • Arms apart circular toe touchBodyweight