Bench Couch Stretch

Muscles worked by the Bench Couch Stretch

Primary

Hip FlexorsHip Flexor MusclesQuadsQuadriceps Femoris

Also called: hip flexor, iliopsoas, psoas, iliacus, hip flexors, quad.

Equipment

Flat Bench

Also called: bench, flat weight bench, utility bench, adjustable bench (flat).

How to do the Bench Couch Stretch

1. Kneel with your rear shin against the front of a bench.
2. Place the front foot flat on the floor.
3. Bring your torso upright until the front of the thigh stretches.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Squeeze the rear glute to protect your lower back.
• Pad the rear knee on a cushion for comfort.

At a glance

Bench Couch Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Back Squat
• Barbell Lunge
• Barbell Reverse Lunge
• Bench Bulgarian Split Stretch
• Bodyweight Squat
• Box Jump
• Box Squat
• Bulgarian Split Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bench-couch-stretch",
  "name_en": "Bench Couch Stretch",
  "name_de": "Couch-Dehnung an der Bank",
  "name_es": "Estiramiento Couch en Banco",
  "description_en": "A deep quad and hip-flexor stretch with the rear shin running up the front of a bench.",
  "description_de": "Eine tiefe Dehnung für Quadrizeps und Hüftbeuger, bei der das hintere Schienbein an der Bankvorderseite aufragt.",
  "description_es": "Un estiramiento profundo de cuádriceps y flexores de cadera con la espinilla trasera apoyada en el frente del banco.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "flat_bench",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hip_flexors",
    "quadriceps"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Kneel with your rear shin against the front of a bench.",
    "Place the front foot flat on the floor.",
    "Bring your torso upright until the front of the thigh stretches.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Knie dich mit dem hinteren Schienbein an die Bankvorderseite.",
    "Stelle den vorderen Fuß flach auf den Boden.",
    "Richte den Oberkörper auf, bis die Oberschenkelvorderseite dehnt.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Arrodíllate con la espinilla trasera contra el frente del banco.",
    "Coloca el pie delantero plano en el suelo.",
    "Lleva el torso erguido hasta que se estire el frente del muslo.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Squeeze the rear glute to protect your lower back.",
    "Pad the rear knee on a cushion for comfort."
  ],
  "tips_de": [
    "Spanne das hintere Gesäß an, um den unteren Rücken zu schützen.",
    "Polstere das hintere Knie mit einem Kissen."
  ],
  "tips_es": [
    "Aprieta el glúteo trasero para proteger la zona lumbar.",
    "Acolcha la rodilla trasera con un cojín."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/bench-couch-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bench-couch-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.