Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Couch Stretch

Deeply stretch your hip flexors, including the rectus femoris and iliopsoas, with the effective Couch Stretch. Improve hip mobility and reduce tightness.

Beginner

Compound

Static

1 min per set30s rest

Body weight

Description

A couch stretch is a flexibility exercise that targets the hip flexors, particularly the rectus femoris and iliopsoas muscles. It's called a 'couch stretch' because it can be done using a couch or a bench, but any knee-high platform can work.

How to Do Couch Stretch

1
Setup
Position yourself facing away from a couch or elevated surface. Kneel on the floor with one knee close to the base of the couch, placing the top of your foot flat against the vertical surface.
2
Setup
Bring your other foot forward, planting it flat on the floor directly in front of your hip, ensuring your shin is vertical and knee is at a 90-degree angle.
3
Maintain a tall posture, engaging your core to prevent arching your lower back. Gently push your hips forward while keeping your torso upright.
4
You should feel a deep stretch in the front of the thigh and hip of the kneeling leg. Hold this position for the prescribed duration, breathing deeply.
5
To deepen the stretch, you can gently lean back or further push your hips forward, ensuring your lower back remains neutral and you feel no sharp pain.
6
Carefully release the stretch by pushing off your front foot and switch legs, performing the same steps on the opposite side.

Tips

Actively engage your core muscles throughout the stretch to prevent your lower back from arching excessively, which protects your spine and enhances the hip flexor stretch.
Use deep, slow breaths throughout the stretch to help your muscles relax and allow for a deeper, more effective stretch, especially on the exhale.
Only stretch to the point of a mild to moderate tension, never pain; pushing too hard can lead to injury and counterproductive muscle guarding.
Gradually increase the stretch by moving your front foot further from the couch or gently leaning your torso back, always maintaining a neutral spine.

Common Mistakes

×Arching the lower back excessively is a common error; fix this by actively engaging your core and tucking your pelvis slightly to maintain a neutral spine.
×Experiencing knee pain can be avoided by placing a soft pad or folded towel under your kneeling knee to provide cushioning and support.
×Rushing or bouncing the stretch is ineffective and potentially harmful; instead, slowly ease into the position and hold it statically for the recommended duration to allow muscles to lengthen.

Track Couch Stretch in your workouts

Log sets, reps, and weight. See your progress over time.

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