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VIDEO DEMO

Short-range couch lift-off

Regression of Couch Stretch Lift-Off

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

REGRESSION · HOW TO DO IT

Short-range couch lift-off

These steps are written specifically for the Short-range 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 Short-range 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

    Use the smaller named range and reverse before position or control changes.

  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

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

GLUTES & HIPS / 11

Control rangeActive mobility

Short-range couch lift-off

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

Short-range couch lift-off is a regression 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.