Own Every Range
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VIDEO DEMO

Longer end-range holds

Progression of Couch Stretch Lift-Off

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

PROGRESSION · HOW TO DO IT

Longer end-range holds

These steps are written specifically for the Longer end-range holds. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Longer end-range holds. Kneel with the rear shin against a wall and the other foot in front. Hold support if needed.

  2. 02
    Move the pattern

    Build tension in the Longer end-range holds position and keep breathing while the joint angles stay still. Tuck the pelvis gently.

  3. 03
    Match the demand

    Hold the named position without drifting, then exit it under control.

  4. 04
    Finish with control

    Keep the Longer end-range holds position steady for the prescribed time, then ease out of it without suddenly dropping the tension.

START WHERE YOU CAN WIN

Regress the demand

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02
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EARN THE NEXT STEP

Progress the ownership

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More about this movement

GLUTES & HIPS / 11

Control rangeActive mobility

Longer end-range holds

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

Longer end-range holds 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.