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 Fit 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.
Related exercises
- Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps
- Bodyweight SwingIntermediate · glutes, hamstrings, and hip flexors
- Deep Squat Reach Forward Reach UpBeginner · glutes, hip flexors, and quadriceps
- Double Knee Side ThrustIntermediate · glutes, hip flexors, and quadriceps