Hip Flexor & Core Strength Drill: Psoas March


In today’s quick training video, I want to show you one of my favourite hip flexor strength exercises.

This simple drill does far more than target Iliopsoas though, it’s a great way of reenforcing the co-contraction we want to see between hip flexors and abdominals in controlling lumbro-pelvic position as the hip is moved from flexion to extension, and back again.

Try this exercise at home:

  • 3 x 60sec – alternating left then right legs throughout the minute
    Technique is everything!

About The Author 

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.



  • Awesome video James, the core is much like the canoe and if your firing a canon some 90 plus strides per minute it has to be stable. I like your focus on form and execution of the exercise to re-enforce the technique. Thanks. I still use several of the exercises from the workshops, great stuff.

  • Thanks for posting this. I already do the exercise where you lie on your back and hold one knee to your chest, but I’ve never done this one before.

  • Hi! REALLY want to watch this and start implementing into my routine but there is only a black screen! I also went to youtube and the same issue exists… any way someone can help? THanks!

  • Great video, James.
    Does it matter if I do one leg at a time, rather than alternating legs? I can maintain position better this way.

  • Really good exercise for psoas strengthening, I have used this for hip flexor rehab in football players. Although why flattern the back? Is that suppose to be a core control issue or something else? Lumbar spine has natural lordotic curve and we should promote that. As I understand ‘belly button in to spine’ to brace core is a myth, it just works minor superficial muscles. If hip flexor a are tight then stretch in isolation

  • Hi
    I have issues with my Achilies/calfs getting sore..
    What’s best way forward to start running again after a long time out.. age 46.
    Am active swimmer and cyclist, but running is my letdown.
    Plan is to do a Tri next july, Olympic distance.
    thanks in advance


Leave a comment. Ask us a question...