psoas strengthening exercises: 7 Best Strengthening Exercises for Psoas Muscles

Exercises for psoas muscles are not as popular as the glutes or lats, but they play a very crucial role in your muscular structure. They are crucial in determining the condition and overall health of your spine.

This muscle operates by stretching the hip joint and elevating the upper leg towards the torso. Walking is a common example of the movement performed by this musculature.

Keep reading to learn more about this essential muscle and the seven best exercises for psoas muscles to strengthen them.

What is Psoas muscle?

The psoas muscle runs from the lower lumbar portion of the spine to the femur and through the pelvis. The Psoas muscle is one of the three major muscles in your body that connects your spine to your legs. along with glute muscles and piriformis.

Strengthening this muscle with exercises for psoas muscles also prevents muscle imbalance.The psoas muscle attaches to the lumbar spine vertebrae and spans the outer edge of each pubis, which is near your pelvis. It then connects with the iliacus muscle at the inguinal ligament and then to your femur.

Still confused? Let's put it this way: psoas muscles play a crucial part in your walking and standing up straight on your legs. When you walk, your brain tells your psoas muscles to propel your rear leg forward, causing the front and back legs to alternate. As a result, your psoas muscle is responsible for a portion of each solid stride you take.

As this muscle is so important, it goes without saying that exercises for psoas muscles are very important.

Why you should train your psoas muscle?

The psoas impacts the posture and is linked with hip and spine rigidity. It also affects our ability to move freely when walking.

Giving your psoas consistent stretches will not only increase your training routine's efficacy but also your general quality of life. There are simple exercises for psoas muscles that can help you improve strength and muscular endurance.

Chronic low-back discomfort, poor posture, leg-length disparity, limited internal/external rotation, sciatica, and pelvic floor dysfunction are common symptoms of psoas weakening and stiffness. To avoid these symptoms, you should check out these seven best strengthening exercises for psoas muscles:

#1 Side lying hip flexor

Side lying hip flexors are one of the best exercises for psoas muscles. (Image via Freepik)

Here's how to do the lying hip flexor stretch exercise:

Start in a fetal posture in the side lying position,
Cup your hand like a hook, and grip around the tibia bone/muscle of your lower leg.
Straighten out your spine and hips while allowing the quadriceps, hip flexors and psoas groups to relax and enjoy the stretch.
Hold for 5-10 seconds on each side.

#2 Standing pelvic tilt

With your chest thrust up and back straight, stand upright and tall.
Your pelvis should be pushed back and down.
Hold for ten to 20 seconds.
Release.

#3 Hip bridge with pelvic tilt

Begin by lying flat on your back with your feet flat on the ground.
Push your hips up and down through your feet.
Throughout the exercise, make sure your knees are over your toes.
Allow your hips to descend back down to the earth in a smooth motion.

#4 Knee to chest press

Lie flat on your back with your legs extended in front of you.
Raise your right leg to a tabletop or flexed posture, consciously activating the hip flexors.
Bring your hands to the top of your thigh.
To activate the psoas, press evenly from your hands into your thigh and from your thigh into your hands as you exhale.
Repeat on the other side.

#5 Straight leg raise

Straight leg raises are effective exercises for psoas muscles. (Image via Freepik)

Here's how to do the single straight leg raise:

Lie flat on your back with straight legs and your arms extended by your sides.
Make a 90-degree bend in your right knee. Put your right foot down on the ground.
Engage the quadriceps muscles in your left leg, inhale, and raise your leg to a 45-degree angle while keeping it straight.
Hold this position for three to five seconds.
Drop the left leg gradually back to the starting position.
Before switching legs, repeat ten times.

#6 Kneeling hip flexor

Here's how to do the kneeling hip flexor:

Begin in a kneeling position with both knees bent .
Place your palms on the mat in front of you and press them down.
Place your left foot flat on the mat in front of you by bringing your left knee forward through the gap between your arms.
Straighten your upper body by lifting your hands off the mat.
To deepen the stretch, extend your right leg behind you.
Gently lean forward into the stretch.
Repeat on the other side, holding for 20-30 seconds before releasing.

#7 Hip extension with external rotation

Position a foam roller or a throw cushion beneath the tailbone area, and stretch both legs straight in front of you.
Bring one leg up to the tabletop once more, but this time embrace it into your torso.
Activate the back of the leg and glutes by extending the lower leg as much as possible while attempting to force the heel through the floor.
Intensify by squeezing your glutes.
Slowly bring the top knee into your armpit without changing your pelvis for a deeper stretch.

Don't forget to add these exercises for psoas muscles if they have become stiff from sitting for longer periods. If you are feeling some tightness in your hips, try the above-mentioned exercises for psoas muscles and pain-free hips. Even if you are not feeling tightness in your hip muscles and psoas muscles, these exercises are a great way to help open up and strengthen them. The best thing about these psoas strengthening exercises is that they are beginner-friendly.

Edited by Bhargav