Hips and adductors
Psoas March
The Psoas March is a strength exercise with a resistance band for your hip flexors. Share of the load in the Zulta muscle model: hip flexors 64%, quads (rectus femoris) 18% and lower abs 6%.
Also known as: dead bug march
How to do it
- Lie on your back on a mat and loop a mini band around the arches of both feet.
- Lift both legs so your hips and knees are bent at 90 degrees, shins parallel to the floor.
- Press your lower back gently into the mat and rest your arms by your sides.
- Keep one knee pulled in over the hip while you slowly straighten the other leg out against the band.
- Bring the extended leg back to 90 degrees and switch, alternating for the planned reps.
Tips
- Keep the working knee pulling up toward the chest against the band.
- Move slowly and keep the lower back flat on the mat.
Common mistakes
- Letting the lower back arch as the leg straightens.
- Letting the bent knee drift away from the chest.
- Rushing the switch between legs.
Muscles worked by the Psoas March
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lifting the thigh toward the trunk trains iliopsoas with rectus femoris assisting; the lower abs keep the pelvis from tipping.
Psoas March alternatives
Different equipment
Easier
No equipment
Make it easier
Frequently asked questions
What muscles does the Psoas March work?
Mainly the hip flexors. The quads (rectus femoris) assist.
Is the Psoas March good for beginners?
The Psoas March is rated intermediate. If you are new, learn the Cable Hip Flexion first and build up from there.
What is a good alternative to the Psoas March?
For example the Cable Hip Flexion, Multi Hip Flexion and Hip Flexor March. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.