Own Every Range
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VIDEO DEMO

Full couch lift-off

Progression of Couch Stretch Lift-Off

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

PROGRESSION · HOW TO DO IT

Full couch lift-off

These steps are written specifically for the Full couch lift-off. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Full couch lift-off. Kneel with the rear shin against a wall and the other foot in front. Hold support if needed.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

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

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

GLUTES & HIPS / 11

Control rangeActive mobility

Full couch lift-off

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

Full couch lift-off is a progression of Couch Stretch Lift-Off. Use the written card above for its exact setup and execution.

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.