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Band: Lying Resistance Psoas March
Beginner
Equipment
Hip Flexors
Hip Flexors
Equipment
Bands
Bands
Exercise Type
Activation
Mechanics
Compound
Force Type
Pull (Bilateral)
The Lying Resistance Band Psoas March is a hip flexor activation drill that also engages the deep core. It's often used in warm-ups or prep phases to enhance hip control and spinal stability before leg or full-body training.
Using a resistance band around the feet adds tension as the leg extends, making this movement more effective for building neuromuscular control in the hip flexors and anterior core.
Key Benefits:
- Activates the psoas and other hip flexors
- Engages the deep core and improves spinal stability
- Enhances mind-muscle connection before squats, lunges, or sprints
- Helps reduce compensatory movement in lumbar spine
- Low-impact and joint-friendly
- Lie on your back with arms by your sides and loop a resistance band around both feet.
- Bring your knees toward your chest, creating a 90° bend at hips and knees.
- Exhale as you extend one leg outward, keeping the opposite leg in a flexed position.
- Hold the extension briefly, then return to the starting position.
- Alternate legs and repeat for the desired number of reps on each side.
- 🧠 Keep your lower back pressed into the floor—don’t allow it to arch.
- 🌬️ Exhale as you extend the leg to activate the deep core more effectively.
- 🦵 Make sure your leg extends horizontally, not upward. The motion comes from the hip, not the knee.
- 📏 If your back starts to arch, try lifting your head slightly to help cue core engagement.
- ⏱️ Move slowly—this exercise is about control, not speed.
💪 The psoas march is a powerful warm-up tool for unlocking stronger hips, better posture, and a more stable core. Use it consistently to strengthen your foundation from the inside out. 🚀
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