Exercise Profile
  • Target Muscle Group
  • Exercise TypeActivation
  • Equipment RequiredBands
  • MechanicsCompound
  • Force TypePull (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group

Hip Flexors

Hip Flexors Muscle Anatomy Diagram

Lying Psoas March Overview

The lying psoas march is an exercise used to target the muscles of the hip flexors.

The lying psoas march is primarily used as an activation drill, or as a warm up, to get the muscles of the hip flexors ready for the rest of your workout.

The lying psoas march uses a band as a form of resistance. Bands provide accommodating resistance, meaning the exercise becomes more difficult the closer one is to a contracted position.

Lying Psoas March Instructions

  1. Set up in a supine position with a band looped around your feet and your arms by your sides.
  2. Exhale as you press one leg to extension and hold the other in flexion.
  3. Return to the starting position and repeat for the desired number of repetitions on both sides.

Lying Psoas March Tips

  1. Fight the urge to overextend at your lumbar spine as you extend the leg.
  2. Push the leg to full horizontal extension, don’t press towards the ceiling and keep the hip in flexion.
  3. If you find that you have a tough time keeping your spine neutral during the exercise, experiment with raising your head off the floor slightly, this will help to cue anterior core activation.
  4. Ensure that you exhale as you lower the leg, this will also help to enhance anterior core activation.