Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Couch Stretch — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The couch stretch combines knee flexion and hip extension to target the quadriceps and front of the hip. It is powerful even at a low angle, so start away from the wall and keep the pelvis tucked rather than arching the back. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Couch Stretch is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
QuadricepsHip flexorsGlutes
Equipment
Wall, box, or bench
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep couch stretch mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Use a low bench or keep the torso inclined forward. |
How to Do the Couch Stretch
1
Kneel with one knee near a wall and the shin supported upward.
2
Place the other foot forward in a stable half-kneeling stance.
3
Squeeze the rear-side glute and tuck the pelvis slightly.
4
Raise the torso only as far as you can keep that position, then switch.
Common Mistakes
✕
Starting too close to the wall and forcing knee bend.
✕
Arching the lower back instead of extending the hip.
Coaching Tips
✓
Use thick padding under the knee.
✓
Move the knee farther from the wall to reduce intensity.
Scaling Options
Easier / Beginner
Use a low bench or keep the torso inclined forward.
Harder / Advanced
Bring the torso more upright without losing the pelvic tuck.
Related WODs
Use Couch Stretch in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Couch Stretch feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
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