Psoas March
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Resistance Band, Mat
Primary muscle group
Hip Flexors, Rectus Abdominis
Secondary muscle groups
Transverse Abdominis, Obliques, Quadriceps
Movement pattern
Supine Alternating Hip Flexion Against Resistance
Training goal
Trunk Stability
Sport
Sprinting, Football, Soccer, General Athletic Development, Hockey
Overview
Purpose. Strengthen the hip flexors in their sprinting range while the trunk resists extension.
How it fits the system. A beginner-level supine alternating hip flexion against resistance entry in the Strength section, programmed to develop trunk stability. Related work in the library: Copenhagen Plank and Copenhagen Adduction.
Primary muscles
Hip Flexors, Rectus Abdominis
Secondary muscles
Transverse Abdominis, Obliques, Quadriceps
Movement pattern
Supine Alternating Hip Flexion Against Resistance
Equipment
Resistance Band, Mat
Difficulty
Beginner
How to Perform
- Loop a band around the feet and lie supine with the hips and knees at 90 degrees.
- Press the lower back into the floor and exhale fully.
- Drive one leg away against the band while the other holds position.
- Alternate legs without letting the lower back arch.
Coaching Cues
- "Ribs down, back flat."
- "Exhale as the leg extends."
- "Stop the set when the back lifts."
Common Mistakes
- Arching the lower back as the leg extends.
- Moving too fast to control the pelvis.
Progressions & Regressions
Progressions
Increase band tension, extend the leg further, or add a hold.
Regressions
Perform without a band, or keep the knee more bent.
When to Use It
When to use
Warm-ups, sprint preparation and hip-flexor strength blocks.
When not to use
Acute low-back pain that increases with the movement.
Programming
8–12 reps per side, 3 sets, 45 seconds rest.
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