Our Leader Victoria Liu shares her favorite stretch after sitting on her bike x 3+ hrs: The “couch stretch”. The most common error we see when performing this stretch and a simple fix. This exercise is supposed to target the muscles that cross the front of your hip and knee, particularly the rectus femoris (one of your quads). If you feel a lot of strain or discomfort in your knee, you’re probably too close to the wall or you need a pad under your knee or perhaps a towel roll placed behind the knee crease. Try the small add-ons/twists to intensify and change the stretch a bit. Our muscles and fascia move in 3 dimensions so we should stretch them accordingly.