quads
Couch stretch
Open tight hip flexors and quads.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Kneel near a wall and place one back foot up against it.
- Step the other foot forward into a lunge.
- Tuck your hips and lift your chest until you feel the stretch.
- Hold for 20 to 30 seconds, breathing slowly, then switch sides.
Beginner tips
- Ease into it, never force the stretch.
- Breathe slowly and relax.
- Hold steady, do not bounce.
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