The Banded Psoas March, when performed in the supine position(lying down on the back) is an excellent workout for strengthening hip flexors and also improving the functional mobility of hips.
The psoas major is a hip flexor muscle that plays an important role in hip flexion and knee lift during the swing phase. The Psoas march helps strengthen the Psoas muscles and improves hip flexion during running. This exercise also strengthens the core muscles.
How to do it?
This exercise requires a mat and a loop resistance band of appropriate strength as per your fitness
- Lie flat on your back on a mat
- Loop the resistance band around your feet.
- Bend your knees and bring them up so your thighs are vertical, and your hips are at a 90-degree angle. Your shins should be parallel to the floor as shown in figure A
- Keep your core engaged, neck neutral, and hands on the side. Ensure you pull your core to press down the lower back so that there is no arch and the back is fully in contact with the floor.
- Now extend one of the legs straight out slowly as you stretch the band as shown in figure B
- Once the band is fully stretched bring the leg back to the original position
- Repeat it on the other leg
When to do it?
Do 2 sets of 10 to 12 repeats as part of your mobility training or strength training.
