Developing the hip flexors is essential for a lot of sports. Strong and powerful hip flexors help with kicking, punting, sprinting, and jumping.
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In episodes 438, 439, and 476, and 489 we’ve discussed how to train the hip flexors in a variety of ways. This variation has it’s benefits…
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✔️single limb stance stability demand
✔️Power
✔️Speed
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⚠️Regressions
1️⃣ Try it without the band
2️⃣ Try episodes 438 & 439
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🚦Progressions
Add a quick hop between changing feet
Fast high knees in place
Tuck jumps
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📝Parameters
Try this at the end of your workout for 3-4 sets of 40s on, 20s off.
‼️Remember‼️ Quality – Quantity
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The psoas muscle is part of the hip flexors. These muscles play a key role in creating or relieving low back pain depending if they are tight or loose.

Dr. Ryan Winslow gives an overview of the muscle and then presents several stretches and exercises to help lengthen and strengthen the psoas muscle and hip flexors.

The tools used in this video are:
1: 2″x10″ loop resistance band
2: TheraBand loop stretching strap
3: Pso-Rite

Stretches to help lengthen the psoas muscle and improve hip extension:
1: Runner’s stretch. Perform 30s/side, repeat 3 times.
2: Couch/Table stretch. Perform 30s/side, repeat 3 times.
3: McKenzie extension/Cobra pose. Perform 25 reps, holding for 3-5 each rep, repeat 3x/day.
4: Strap stretch. Hold for up to 2 minutes/side, repeat 1-2 times.

Exercises to build psoas function while enhancing the core and glutes:
1: Dead Bug. Set a timer for 1:00, hold each side for 5-10 seconds, repeat exercise 3 times.
2: Psoas Band March. Set a timer for 1:00, hold each side for 5-15 seconds, repeat exercise 3 times
3: Glute Bridge. Perform 15-30 reps per set, perform 3 sets.

Direct release is performed using the pso-rite tool.
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This tutorial focuses on the muscles that flex the hip with an emphasis on the psoas major and iliacus muscles.
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