Half-Kneeling Hip-Flexor Stretch
Mobility · Moderate
Release the front of the hip, which often holds chronic tone in long sitters.
Set yourself up
- Place a cushion on the floor against the base of a couch or wall.
- Kneel on the cushion so the back knee sits at the very base of the couch.
- Start with the back foot flat on the floor behind you. Only once that is comfortable, let the back shin run up the couch face with the toes pointing up.
- Front foot flat on the floor, shin vertical, knee above the ankle.
Move step by step
- Tuck the tailbone slightly under so the lower back stays long, then stack the torso upright over the hips.
- Squeeze the back-leg glute gently: this protects the lower back and does the work an arch would otherwise do.
- Work at about 3 out of 10. Hold 60 seconds per side.
Breathing cue
Slow nasal breath throughout. No bracing.
What to feel
- Front of the hip and thigh crease lengthens.
- Lower back stays long, not arched.
- Each exhale lets the stretch settle a little deeper without forcing.
Common mistakes
- Arching the lower back instead of tucking the tailbone.
- Pushing into pain to chase a deeper stretch.
- Letting the back knee sit far from the couch, which removes the stretch altogether.
Keep the back foot on the floor rather than up the couch if the shin-up version is strong. Use a thicker cushion, reduce the range, or skip this entirely if the knees, hips, lower back or pelvic symptoms complain. Gentle is enough here.
Sources for this exercise
↗An expert guide to the couch stretch, Garage Gym Reviews↗The couch stretch, a physiotherapist's guide, Your Wellness Nerd↗Couch stretch, Healthline
This is education, not medical treatment.
Pelvic Floor Power Up is general information. It is not a diagnosis, a treatment, or personalised medical advice, and it is no substitute for being assessed by a qualified professional. Nobody has examined you.
- Talk to a doctor or pelvic-health physiotherapist before you start, particularly if you are pregnant or postnatal, have had pelvic surgery, or have been diagnosed with a prolapse.
- Stop and seek advice if any exercise increases your pain, pressure or urinary symptoms.
- Seek medical care promptly for blood in your urine or stool, fever, new inability to pass urine, numbness in the saddle area, or severe or rapidly worsening pain.