Own Every Range
← Back to library

VIDEO DEMO

Couch Stretch Lift-Off

YouTube · Ground to Overhead Physical TherapyEnd Range Couch Stretch Lift OffsWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Couch Stretch Lift-Off

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Kneel with the rear shin against a wall and the other foot in front. Hold support if needed.

  2. 02
    Move

    Gently tuck the pelvis, stay tall, and try to lift the rear knee a small distance from the floor.

  3. 03
    Finish

    Hold the honest lift briefly, then lower without arching the low back or losing your position.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

GLUTES & HIPS / 11

Control rangeActive mobility

Couch Stretch Lift-Off

Sets: 2–3 · Reps: 5–8 lift-offs per side

Turn a passive hip-flexor stretch into active end-range ownership.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The rear hip starts near its available extension limit, then the athlete creates force without escaping through the low back.