Eccentryx / Exercise Atlas / recovery
Couch stretch
Back knee near wall or bench, front foot planted, glute lightly squeezed.
Muscles
- Primary
- hip flexors
- Supporting
- quads
Mechanics
- Pattern
- joint control
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Front of hip and quad open without low-back arching.
- Progression
- Move the back knee closer only if the pelvis stays tucked.
- Regression
- Move away from the wall and keep the torso slightly forward.
Watch for
- Ribs flaring
- Forcing the back knee too close
Substitutions
- Half-kneeling hip flexor stretch
- 90/90 hip rotation
- Quad stretch