Roll Iliospsoas
Use a foam roller to target the iliopsoas muscle group, which is essential for hip flexion and stability.
- Begin by sitting on the floor with your legs extended.
- Place the foam roller under your lower back, just above your hips.
- Gently roll back and forth, allowing the roller to massage the iliopsoas area.
- Focus on any tight spots, holding for 15-30 seconds as needed.
How to perform the Roll Iliospsoas
- Set up. Set up in a stable, balanced starting position appropriate for the Roll Iliospsoas using your roller.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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