13 Hip Flexor & Psoas Strengthening Exercises

Give these 13 Hip Flexor and Iliopsoas Strengthening Exercises a try if you have a weak psoas.

1. Unilateral Psoas Isometric Holds
2. Boat Pose
3. Unilateral Lying Leg Raises (keep your lower back pressed to the ground here)
4. Lying Leg Raises (again, keep your lower back pressed to the ground)
5. Hip Flexor March with Resistance Band (you can go explosive and slow on this one)
6. Lying Banded Hip Flexion (you can go explosive and slow on this one)
7. Stability Ball Passes
8. One-Legged Plank Pose
9. Hanging Leg Raises
10. Hanging Leg Isometric Hold
11. Hanging Leg Raises with Knees Bent (easier variation)
12. Romanian Chair Leg Raises with Dumbbell
13. Romanian Chair Leg Raises with Isometric Hold

How many sets and reps should you do?
Choose a few of these exercises during your workout and do 3-4 sets of 10-15 reps.

Note: Many of these exercises will target multiple muscles, not just the psoas, so be sure to keep the mind-muscle connection and contract your psoas to strengthen it.

Timestamps:
0:00 - Unilateral Psoas Isometric Holds
0:09 - Boat Pose
0:14 - Unilateral Lying Leg Raises
0:25 - Lying Leg Raises
0:31 - Resistance Band Hip Flexor March
1:10 - Lying Banded Hip Flexion
1:39 - Stability Ball Passes
1:55 - One-Legged Plank Pose
2:07 - Hanging Leg Raises
2:16 - Hanging Leg Isometric Hold
2:20 - Hanging Leg Raises with Knees Bent (easier variation)
2:28 - Romanian Chair Leg Raises with Dumbbell
2:38 - Romanian Chair Leg Raises with Isometric Hold

[lesleecotlow]

Great posas excercises...wondering where I can get a strech band like the one you used on this video?

[PierreLaBaguette]

I've seen a couple of videos here showing that to actually use (and strengthen) the Psoas muscle, one has to have knee higher than hip (when standing). I don't think these exercises shown here emphasise this detail enough. But I'm not an expert at all..

[RachelleMarsdensd]

When I do the stretches with the bands, I get a shockingly loud popping sound in my right hip upon pulling my leg in towards my body. Is this concerning/should I keep doing the exercise?