Iliopsoa Roll
Relieve hip flexor tension with the Iliopsoas Roll. Target tightness, improve flexibility, and ease discomfort.
The Iliopsoa Roll mainly works the core. You'll need: foam roller.
Required Equipment
Iliopsoa Roll Muscles Worked
Primary
Hip Flexor (iliopsoas)
Secondary
Deep Core (transverse abdominis)
Iliopsoa Roll Variations and Alternatives
How to do the Iliopsoa Roll
Roll Iliopsoas
Positioning:
Start by laying face down on the floor.
Place the foam roller under your hip flexor area (iliopsoas) on one side of your body. The roller should be positioned near the top of your thigh.
Support your upper body using your forearms on the ground, positioning them shoulder-width apart.
Keep your legs extended behind you, with your toes pointed away from your body.
Movement:
Gently engage your core to maintain stability.
Slowly roll your body forward and backward over the foam roller, allowing it to massage your iliopsoas.
Focus on any tight or sore spots; you may pause and hold on these areas for up to 30 seconds to relieve tension.
Continue rolling for 1-2 minutes on one side before switching to the other side.
Remember to breathe deeply and relax your body throughout the process.
Tips for Beginners:
Start with light pressure to avoid discomfort. You can increase pressure gradually as you become more comfortable.
Ensure you’re using a clean and stable surface to perform the exercise.
If you feel sharp pain, reduce pressure or pause the exercise.
Iliopsoa Roll FAQs
What muscles does the Iliopsoa Roll work?
The Iliopsoa Roll mainly works the core. The main muscles are the iliopsoas.
What equipment do you need for the Iliopsoa Roll?
Foam roller.
What are some Iliopsoa Roll variations and alternatives?
Similar exercises include the Foam-Roll Hip Abductor, Iliopsoa Roll-Ball, Tensor Fasciae Latae Roll-Ball and Floor Lying Erector Spinae Roll.
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