Rear foot up a wall or couch behind you, front foot flat ahead, tall torso — a long passive hold, always after lifting, never before. Dull ache fine; sharp pinch in the hip = come out of the position.
External video — Couch Stretch by Functional Bodybuilding.
How to do it
- Setup
- Kneeling lunge, rear shin up against a wall or couch/bench behind you, rear foot pointing up. Front foot flat on the floor, well out in front. Torso tall, ribs stacked over the pelvis.
- Execution
- Squeeze the rear glute to sink the hip forward and deepen the stretch. Hold completely still for the full prescribed time. This is a finisher drill only — never do it before lifting.
- Common error
- Arching the lower back to bring the torso closer to vertical instead of actually moving the hip forward — this fakes depth without touching the hip flexor. Keep the ribs pulled down and let the glute squeeze do the work.
- Feel
- A steady, building stretch through the front of the rear hip and thigh that should ease slightly the longer you hold it. Dull ache is normal. A sharp pinch in the hip means come out of the position, don't fight it.
Used in
- Week 1 · Mon — Legs · Reconnection
- Week 1 · Thu — Back · Reconnection
- Week 1 · Tue — Conditioning · Reconnection — 2000m Row Baseline
- Week 2 · Mon — Legs · Groove
- Week 2 · Thu — Back · Groove
- Week 2 · Tue — Conditioning · Groove
- Week 3 · Mon — Legs · Load
- Week 3 · Thu — Back · Load
- Week 3 · Tue — Conditioning · Load
- Week 4 · Mon — Legs · Deload
- Week 4 · Thu — Back · Deload
- Week 4 · Tue — Conditioning · Deload — 2000m Row Retest
- Week 5 · Mon — Legs · Rebuild+
- Week 5 · Thu — Back · Rebuild+
- Week 5 · Tue — Conditioning · Rebuild+
- Week 6 · Mon — Legs · Push
- Week 6 · Thu — Back · Push
- Week 7 · Mon — Legs · Peak
- Week 7 · Thu — Back · Peak
- Week 8 · Mon — Legs · Deload / Test
- Week 8 · Thu — Back · Deload / Test
- Week 8 · Tue — Conditioning · Deload / Test — 2000m Row Retest
- Week 1 · Fri — Squat & Pull · Groove the Pattern
- Week 1 · Mon — Squat & Bench · Groove the Pattern
- Week 1 · Wed — Squat & Overhead Press · Groove the Pattern
- Week 2 · Fri — Squat & Pull · Groove the Pattern
- Week 2 · Mon — Squat & Bench · Groove the Pattern
- Week 2 · Wed — Squat & Overhead Press · Groove the Pattern
- Week 3 · Fri — Squat & Pull · Groove the Pattern
- Week 3 · Mon — Squat & Bench · Groove the Pattern
- Week 3 · Wed — Squat & Overhead Press · Groove the Pattern
- Week 4 · Fri — Squat & Pull · Technique Check
- Week 4 · Mon — Squat & Bench · Technique Check
- Week 4 · Wed — Squat & Overhead Press · Technique Check
- Week 5 · Fri — Squat & Pull · Progress
- Week 5 · Mon — Squat & Bench · Progress
- Week 5 · Wed — Squat & Overhead Press · Progress
- Week 6 · Fri — Squat & Pull · Progress
- Week 6 · Mon — Squat & Bench · Progress
- Week 6 · Wed — Squat & Overhead Press · Progress
- Week 7 · Fri — Squat & Pull · Progress
- Week 7 · Mon — Squat & Bench · Progress
- Week 7 · Wed — Squat & Overhead Press · Progress
- Week 8 · Fri — Squat & Pull · Retest
- Week 8 · Mon — Squat & Bench · Retest
- Week 8 · Wed — Squat & Overhead Press · Retest