Videos
Get your personalized program! 🎯
Stop wasting time with random exercises
Our coach creates a custom training program adapted to your goals, level, and available equipment. Get results faster with a structured plan designed just for you.
Instructions
- Lie flat on your back with knees bent at 90 degrees and resistance band looped around both feet.
- Engage your core and press your lower back into the floor.
- Slowly extend one leg forward while keeping the opposite knee stable.
- Return to the start position and repeat on the other side.
- Continue alternating legs in a controlled marching motion.
Technical Tips
- Keep your core braced throughout the movement.
- Avoid arching your lower back when extending the leg.
- Maintain steady control to prevent momentum from taking over.
Breathing Tips
- Inhale before initiating the movement.
- Exhale as you extend the leg forward.
- Inhale again as you return to the starting position.
Medical restrictions
- Avoid if experiencing acute lower back pain or lumbar instability.
- Not recommended for individuals with hip flexor strain or tightness.
- Consult a physician if recovering from abdominal surgery.
Description
The Psoas March is a foundational core stability exercise that targets deep hip flexors, especially the psoas muscle. Performed on the floor with or without resistance bands, it strengthens the connection between the lower back, pelvis, and abdominal wall. This movement mimics a walking motion while isolating each side of the core, making it ideal for improving balance, posture, and pelvic control. Common in rehabilitation and functional fitness routines, the Psoas March promotes proper activation of the stabilizing muscles that support efficient movement and reduce risk of injury. Its low-impact nature makes it suitable for beginners, as well as for those looking to reinforce their core prior to advancing into more complex compound movements.