Exercise guide
Roll Iliospsoas
- Beginner
- Compound
- Timed hold
- Waist
This myofascial release technique targets the deep hip flexors to alleviate tightness, improve hip extension, and reduce lower back strain caused by prolonged sitting.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a foam roller on the floor and lie face down, positioning the roller just below your right hip bone.
- Support your upper body on your forearms in a low plank position.
- Bend your left leg out to the side at a 90-degree angle (half-frog position) to stabilize your body and control the pressure.
How to do it
- Slowly shift your body forward and backward, allowing the roller to move over a small 2-3 inch area just below the hip crease.
- Inhale deeply and exhale slowly, consciously relaxing your hip muscles to allow the roller to sink into the deeper tissue.
- When you find a particularly tender spot, pause and hold for 20-30 seconds while maintaining steady breathing.
- Switch sides and repeat the process for the left iliopsoas.
Form checklist
- Keep your core lightly engaged to prevent your lower back from sagging or arching excessively.
- Maintain a neutral neck by looking at the floor directly between your forearms.
- Move at a very slow pace; rapid rolling triggers a protective contraction rather than a release.
- Adjust the pressure by shifting more weight onto your forearms and the non-rolling leg.
Pro tips
- To target the iliacus more effectively, slightly rotate your torso toward the side being rolled to change the angle of pressure.
- Incorporate 'tack and stretch' by finding a tight spot and slowly bending your knee to a 90-degree angle, then straightening it back out.
Make it harder
- Use a smaller, firmer tool like a lacrosse ball or a psoas-specific release tool for more localized and deeper pressure.
- Lift your non-rolling leg off the floor to transfer 100% of your lower body weight onto the roller.
Frequently asked
- What muscles does the roll iliospsoas work?
- The roll iliospsoas primarily targets the hip flexors, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the roll iliospsoas?
- The roll iliospsoas uses foam roller.
- Is the roll iliospsoas good for beginners?
- Yes. The roll iliospsoas is a beginner-friendly movement and a strong foundation to build on.
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- Double Knee Side ThrustIntermediate · glutes, hip flexors, and quadriceps