Couch Stretch

Muscles

Quads

Equipment

Bodyweight

Logged as

Timed hold

How to

1. Kneel with one shin up a wall or bench behind you.
2. Step the other foot forward into a lunge.
3. Squeeze the rear glute and lift your torso upright.
4. Hold the quad stretch, then switch legs.

Form cues

• Tuck your pelvis under to deepen the stretch.
• Feel the stretch run down the front of your thigh.
• Breathe slowly and sink deeper on each exhale.

Common mistakes

• The front knee drifts past the toes. Keep the front shin closer to vertical.
• The lower back arches to fake the range. Tuck your pelvis and keep your ribs down.
• The torso tips forward instead of staying tall. Stack your shoulders directly over your hips.

Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.