Advanced psoas march

Advanced psoas march

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the legs, hip and foot. Under the foot can in some people feel very fatigued but this is normal. Be careful if you have a low back issue and ask your therapist if any concerns due to the dynamic nature of the exercise


  • Sitting on the ground in front of a box or chair
  • tie your band around your feet to a tension that you can handle
  • Make sure you tie it well so that it does not come undone during the exercise
  • Lay back carefully and keep your heels on the box
  • Lift your buttocks off the floor and squeeze, holding still
  • Then lift your knees one at a time in a running action
  • Lay back down slowly, and repeat the process
  • Continue until you have finished the set

Main muscles targeted:

  • Psoas major and iliacus
  • Glutes
  • Core for stability

Main benefits:

Advanced psoas march can be used for a few different reasons. One reason is to strengthen the glutes in a dynamic way and to also increase strength of the psoas or “hip flexors” which are used in walking and running.