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VIDEO DEMO

Couch stretch

Regression of Reverse Nordic Curls

YouTube · Doctors of Physical TherapyCouch StretchWatch the demonstration

REGRESSION · HOW TO DO IT

Couch stretch

These steps are written specifically for the Couch stretch. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Kneel with the rear shin against a wall or bench and the opposite foot planted in front. Use support for balance.

  2. 02
    Move the pattern

    Gently tuck the pelvis and bring the torso upright until you feel the front of the rear hip and thigh.

  3. 03
    Finish with control

    Hold the position without arching the low back, then come out of it slowly before switching sides.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

KNEES & QUADS / 26

Long rangeLong range

Couch stretch

Sets: 3–4 · Reps: 5–10 controlled

Couch stretch is a regression of Reverse Nordic Curls. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The body travels backward as one line, taking the knee from flexed toward a more open angle while the rectus femoris lengthens across both hip and knee.