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Iliopsoas髂腰肌

Core · Deep (L3) · Anterior · 5 exercises

Function

Psoas major plus iliacus: the hip flexion engine — first mover in leg raises, running strides and squat drive-out. It also stabilizes the lumbar spine; long sitting leaves it tight and weak, making it a frequent contributor to back pain.

Best Exercises & Form Cues

• Hanging Leg Raise

  Equipment

  Pull-up bar

  Sets & Reps

  3-4 sets × 10-15 reps · rest 90 s

  How to do it

  From a hang, tilt the pelvis slightly back first; raise straight or bent legs past hip height, curl the abs at the top; 3-second descent without swinging.

  Common mistakes

  Raising the legs without curling the pelvis (hip flexors take over), big swings, shrugging

• Walking Lunge

  Equipment

  Dumbbells/bodyweight

  Sets & Reps

  3 sets × 10-12 steps per side

  How to do it

  Long stride, drop straight down on landing (rear knee near the floor); drive off the front heel into the next step; the hip flexors stretch fully at the bottom and then contract to propel; torso upright.

  Common mistakes

  Stride too short, knee shooting past the toes and caving, torso leaning

• Lying Leg Raise

  Equipment

  Bodyweight (ankle weight optional)

  Sets & Reps

  3-4 sets × 10-15 reps · rest 60 s

  How to do it

  Lying down, hands pressing the floor; legs together and straight; the lower abs and hip flexors raise the legs to vertical with a slight posterior pelvic curl; lower until the heels nearly touch; low back never leaves the floor.

  Common mistakes

  Lower back arching, dropping too far and unloading, swinging the legs

• Seated Knee Raise

  Equipment

  Bench/chair (dumbbell between feet optional)

  Sets & Reps

  3 sets × 12-15 reps

  How to do it

  Sit on the edge, lean back slightly for stability; draw both knees toward the chest (hip flexor-led) with a small posterior pelvic tilt at the top; extend down slowly.

  Common mistakes

  Leaning way back for momentum, releasing too fast, tense shrugging

• Loaded March (High-Knee Step)

  Equipment

  Barbell (back)/kettlebell

  Sets & Reps

  3 sets × 10-12 reps per side

  How to do it

  Loaded, standing stable; raise one leg until the knee is at hip height or above; torso upright, pelvis level; lower slowly and switch; controlled rhythm without swaying.

  Common mistakes

  Pelvis tilting, springing off the stance foot, leaning back

Stretching & Recovery

• Kneeling lunge hip-flexor stretch (rear knee down)
• Elevated-rear-leg camel
• Half-kneeling hamstring fold press

Other muscles in the Core

Rectus Abdominis · External Oblique · Internal Oblique · Transversus Abdominis