Roll Iliopsoas
Description
The roll iliopsoas uses a foam roller or massage ball to release tension in the iliopsoas, the deep hip flexor muscle. Lying face down with the roller positioned just inside the hip bone, you slowly roll over the muscle to release tightness. It is a strong recovery and mobility drill for runners, lifters, and desk workers.
Muscle Group
Equipment Required
Roll Iliopsoas Instructions
- Place a small foam roller or massage ball on the floor.
- Lie face down with the roller just inside your right hip bone.
- Position the roller below the rib cage and to the inside of the hip.
- Support yourself on your forearms.
- Brace your core and breathe slowly.
- Slowly shift your weight onto the roller in this position.
- Allow the roller to sink into the iliopsoas tissue.
- Hold tender spots for 20 to 30 seconds. Switch sides.
Roll Iliopsoas Form & Visual
Roll Iliopsoas Benefits
- Releases hip flexor tension
- Improves hip mobility
- Useful for desk worker tightness
- Helps with lower back tension
- Recovery drill for lifters and runners
- Easy to do at home
Roll Iliopsoas Muscles Worked
- Iliopsoas
- Hip flexors
- Quadriceps (rectus femoris)
Roll Iliopsoas Variations & Alternatives
- Foam Roll Quad
- Hip Flexor Stretch
- Pigeon Pose
- Couch Stretch
