Couch Stretch

What it is

Kneeling with the back shin up against a wall or couch and the other foot forward. It gives a deep stretch to the quads and hip flexors. Squeeze the glute of the back leg.

One side at a time: log each side, and match the reps of your weaker side.

Technique tips

• Back knee close to the wall, shin up
• Front foot flat in a lunge
• Squeeze the back glute
• Lift the torso upright slowly

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.