King Arthur Stretch / Couch Stretch
Primary Targets:
• Hip flexors (psoas, rectus femoris)
• Quads
• Pelvic control / core
Classification:
Hip flexor + quad mobility with pelvic tilt
Starting Position
• Kneel with your back knee close to a wall/bench/sofa.
• Back foot up the wall or on the bench.
• Front leg in a lunge position.
• Torso upright.
Execution
Lightly brace your core.
Gently posteriorly tilt your pelvis (tuck the tailbone).
From that tuck, shift your hips forward slightly.
Stay tall through the chest, ribs down.
You should feel the stretch in the front of the back hip & thigh.
🌬 Breathing / Time
• Hold for 30–60 sec
or
• 5 slow breaths per side
Key Cues
• “Tailbone tucked, ribs down.”
• “Hips square.”
• “Stretch is in the quad/hip — not the low back.”
• “No collapsing.”
Optional PNF Add-On
At your end range:
Gently try to pull your back knee forward into the floor (as if closing the angle).
Hold 6–10 sec at 30–40% effort.
Relax → sink hips forward a little more.
Hold new depth 20–30 sec.
Repeat 2 rounds.
King Arthur vs Couch Stretch — Which One?
They’re basically the same movement. Use whichever setup you have:
• Couch Stretch → foot on couch/bench
• King Arthur → foot on wall + more upright torso
👉 If you’re very tight: start with Couch Stretch
👉 If you’re more advanced: use King Arthur for deeper quad + hip flexor work
Why It Belongs in Your Pancake Program
✔ Frees the front of the hips
✔ Allows better anterior pelvic tilt
✔ Prevents low-back compensation in pancake
