5 Tight Psoas Exercises for Lasting Relief and Improved Mobility

Have you tried stretches for tight psoas muscles only to feel temporary relief? Psoas tightness is a common issue, especially among those who sit frequently or engage in high-impact activities. While a simple stretch may seem like the answer, finding lasting relief involves a more strategic approach. We’ll explore how specific exercises can help relieve tightness, build strength, and restore proper function to your psoas.

The Problem with Traditional Psoas Stretches

The psoas is a deep hip flexor muscle that connects the lower spine to the upper thigh, playing a crucial role in stabilizing the spine and enabling hip flexion. Due to prolonged sitting, repetitive hip flexion, or poor posture, the psoas can become overactive and tight, leading to discomfort and restricted mobility.

Conventional static stretches, like a kneeling lunge, may feel good momentarily but often fail to address the underlying issues of psoas tightness. While these stretches lengthen the muscle briefly, they don’t build strength or control across the psoas’ full range of motion. For a more effective solution, we need exercises that incorporate both active stretching and strengthening.

5 Tight Psoas Exercises for Long-Lasting Relief

Each of these exercises targets the psoas in different ways, helping to improve flexibility, build strength, and enhance stability.

Follow along with these instructions to get the most out of each movement.

1. ASMR: Iliopsoas

This technique uses targeted pressure to help release tension in the psoas and improve kinesthetic awareness. By applying a ball to the hip flexor region, you increase circulation and break up adhesions in the connective tissue, preparing the muscle for deeper movement work. This exercise also helps you connect with the psoas, building a foundation for effective activation in later exercises.

1. Lie on your back and place a ball (e.g., a lacrosse ball) on your psoas area.
2. Apply gentle pressure by placing a small weight on the ball.
3. Slowly extend and bend your leg, keeping pressure on the ball.
4. Move the ball to different areas along the hip flexor region to release tension and enhance muscle awareness.

Hold for 1-2 minutes per side, gradually increasing pressure as comfort allows.

2. Standing Glute Contraction

The standing glute contraction exercise strengthens your glutes while helping you find a balanced, upright posture. Strong glutes stabilize your hips, reducing excessive strain on the psoas. This exercise not only relieves tightness but also supports your entire hip and lower back structure, which is essential for pain-free movement.

1. Stand in good posture with feet hip-width apart.
2. Activate the feet and gradually engage the glutes, avoiding excessive hip rotation.
3. Hold a strong glute contraction for 10 seconds, breathing naturally.
4. Release and repeat for a total of 4 reps.

Focusing on glute activation ensures proper alignment, reducing strain on the psoas.

3. Standing “Slumpy” Psoas Activation

This exercise strengthens the psoas while practicing dynamic posture adjustments. Starting in a “slumpy” (slouched) position, then straightening up while raising your knee helps engage the psoas in its full range of motion. This move also stabilizes the hip, training your body to maintain good alignment during daily activities.

1. Stand with your back against a wall and feet slightly forward.
2. Start in a slouched position, then raise one knee to hip level while straightening up and activating the psoas.
3. Hold this position for 5 seconds, aiming to drive the knee higher as you stabilize.
4. Lower slowly and repeat for 4 reps per side.

Keeping your support leg strong and stable prevents excess rotation, helping to isolate the psoas.

4. Side-Lying Hip Extension ERE

This side-lying exercise targets hip extension with external rotation to mobilize and strengthen the psoas and glutes. Alternating between glute activation and hip flexion engages both the hip extensors and flexors, creating a balanced approach to relieving tightness. It’s ideal for those with hip instability or weakness, as it reinforces these muscles and supports overall hip mobility.

1. Lie on one side and extend the top leg behind you, engaging the glutes.
2. Hold this extension for 10 seconds, then place your opposite foot on your knee, pressing downward to activate the hip flexors.
3. Alternate between hip flexion and extension in this position, holding each for 10 seconds.

Complete 4 rounds per side to improve mobility and strength.

5. Front Support Hip Flexion w/Band

This exercise focuses on controlled hip flexion from a plank position, challenging the psoas through its full range of motion. By supporting your body in a push-up position, you also engage your core and stabilize the lower back. This exercise improves hip mobility and strength, allowing for better control in daily movements.

1. Start in a push-up position, keeping your body aligned.
2. Slowly raise one knee towards your chest, holding the flexed position for 2 seconds.
3. Extend the leg back and repeat for 6 reps per side.

Maintain good form, avoiding any tilt in the pelvis or rounding in the spine.

For optimal results, incorporate this routine 2-3 times per week. Over 4-6 weeks, progressively increase the intensity by adding more reps, sets, or extending the hold time. Gradual progression helps ensure long-lasting improvements in flexibility, strength, and stability.

Next Steps for Tight Psoas Relief

If psoas tightness is an ongoing issue, there could be underlying imbalances or compensations that need attention. Check out our article on Tensor Fasciae Latae Pain Techniques for additional exercises that support the hip flexors and surrounding areas.

For those experiencing hip pain, our Hip Pain Solution program dives deeper into hip-related issues, addressing multiple root causes of psoas tightness and hip discomfort. Explore the Hip Pain Solution here.

The psoas is a unique muscle that requires more than just stretching to maintain its function and flexibility. By following a routine that incorporates active release and targeted strengthening, you’ll be better equipped to alleviate tightness and improve hip function over time.

If you’re ready to take control of your hip health and want a step-by-step guide to address psoas and hip pain at its source, consider our Hip Pain Solution. This comprehensive program provides everything you need to regain strength, mobility, and pain-free movement.