You can scale it by doing it on the couch.
1) Place your knee in the back corner of the couch where the back cushion meets the seat cushion.
The cushions should sufficiently protect your knee cap from undue compression, but try anyway to make contact with the thigh side of your knee on the cushion.
2) Keeping your pelvis in neutral and your back straight, try and bring your other leg up onto the couch, closing the distance between your bottom and your heel.
The tendency is to let your pelvis tilt forward, thereby unloading your hip.
If you need a picture of it let me know.