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5 Exercises to Strengthen the PSOAS Muscle

ProTouch Physical Therapy • September 11, 2024

The psoas major is a muscle that wraps around your pelvis from your lower back forward to the lower part of your pelvis at the inner thigh of both legs. More specifically, it originates at the anterior lateral aspect of the lumbar vertebrae LS, joins the iliacus in the pelvis, and inserts at the lesser trochanter of the femur. The iliopsoas is part of a larger muscle group called the hip flexors.

The psoas is active in most of your everyday movement and stationary behavior. It is responsible for bringing the upper thigh toward the torso or bringing the torso toward the thigh, depending on whether your legs or spine is stationary. It also participates in the rotation of the trunk and external rotation of the hip joint.


Some of the daily movements and exercises that involve the psoas: 

  • Walking
  • Climbing
  • Running
  • Cycling
  • Sit-ups and crunches

Clamshells


  1. Lie on your side, with legs stacked and knees bent at 45-degree angle
  2. Rest your head on your lower arm
  3. Keep the hips forward
  4. Keep your feet together and open from the knees without moving the hips.
  5. To advance: wrap a resistance band around knees and then open the knees.

Pelvic Curl


  1. Lie on your back with your arms at your sides and your knees bent, feet flat on the floor.
  2. Contracting your abdominal muscles and buttocks, tuck your pelvis upward and draw your lower body off the floor until your body forms a straight line from your knees to your shoulders.
  3. Gently lower your body toward the floor, allowing each vertebra to touch the floor sequentially.
  4. Repeat 10 times slowly and with control. 

Russian Twist


  1. Sit on the floor with your knees bent and feet slight off the floor. Hold a moderate weight dumbbell slightly above your hips in front of your chest
  2. Rotate your chest to one side while keeping the weight in alignment with your shoulders
  3. Twist to the opposite side, leadinq with your shoulders and twistinq from your core for 10 reps on each side

Scissors


  1. Lie on your back with your legs extended and your arms resting at your sides. Contract your abdominal muscles as you elevate both legs up toward the ceiling
  2. Making sure that your hips are square and touching the floor, slowly lower one leg toward the floor, stopping about one inch above the floor.
  3. Raise the lowered leg
  4. Repeat on the other side, alternating between the two for a count of 10

Static Wall Squat


  1. Stand with your back against a wall and your feet hip-width apart.
  2. Walk your feet forward while lowering your hips towards the floor until your thighs are parallel with the floor
  3. Contract your abdominal muscles, pulling your navel toward your spine
  4. Hold for 30 seconds, working up to holding the position for 1 min. Breathe steadily throughout the move.
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