Vidéos
Instructions
- Attach a resistance band around both feet and stand upright with feet hip-width apart.
- Engage your core and maintain a tall posture with shoulders down and back.
- Lift one knee to hip height, keeping the foot flexed and maintaining balance.
- Pause briefly at the top, then slowly lower the leg back to the ground with control.
- Alternate legs and repeat for the desired number of repetitions.
Technical Tips
- Avoid leaning back or arching your lower back during the movement.
- Keep your hips level throughout the exercise to target the hip flexors effectively.
- Control the leg movement to maximize time under tension.
Breathing Tips
- Exhale as you lift your knee upward.
- Inhale as you lower your leg back to the ground.
Restrictions médicales
- Hip flexor strain
- Lower back pain or disc injury
- Balance disorders
The Standing Banded Psoas March is a dynamic lower-body exercise that targets the hip flexors and strengthens core stability while improving balance. This movement is especially beneficial for enhancing single-leg control and coordination, which is critical for athletic performance, running mechanics, and daily functional activities. By adding resistance with a band, the psoas and surrounding muscles are challenged to activate more forcefully, leading to better muscular endurance and hip alignment. This exercise is typically performed using a resistance band looped around both feet. The motion simulates a controlled high-knee march, forcing the user to engage their core to maintain posture and resist excessive pelvic tilt. As one leg lifts, the opposite leg stabilizes, encouraging unilateral strength and proprioception. It's particularly useful in corrective and performance-based programming, as it enhances lumbopelvic stability and reduces compensations during locomotion. The Standing Banded Psoas March can be used in warm-ups, rehab contexts, or functional strength circuits. It’s also a foundational movement to teach proper knee drive and hip positioning for sprinting or jumping sports. Ideal for athletes, fitness enthusiasts, or anyone seeking better lower-body control and balance, this exercise is a practical and effective addition to most training routines.
What muscles does the Standing Banded Psoas March target?
The Standing Banded Psoas March primarily targets the quadriceps and glutes, with secondary emphasis on the gluteus medius, hip abductors, abs, and obliques for balance and stabilization.
Can I do the Standing Banded Psoas March without a band?
Yes, you can perform the Standing Psoas March without a band, though using resistance enhances muscle activation and improves strength development in the hip flexors.
Is the Standing Banded Psoas March good for runners?
Absolutely. This exercise strengthens the hip flexors and improves core control, both essential for efficient running mechanics and injury prevention.
How many reps of the Standing Banded Psoas March should I do?
Start with 2–3 sets of 10–12 reps per leg, focusing on controlled form and stability. Adjust volume based on your fitness level and training goals.
Is the Standing Banded Psoas March safe for lower back pain?
It may be contraindicated for individuals with active lower back issues or disc problems. Consult a medical professional before incorporating this movement if you have back pain.