Exercises / Hip & gluteal

Resisted hip flexion (standing march)

Strength
Hip & gluteal
Elastic band

Knee drive against a band. Iliopsoas is the prime mover; psoas and iliacus co-activate whenever hip flexion torque is needed.

Also called standing march, hip flexion with band, psoas march.

Log this in Hazumo

Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.

Start: Standing

Steps

Loop a band around the forefoot or thigh and anchor it low behind.
Stand tall and drive one knee up to hip height.
Lower slowly.

Cues

Stand tall
Do not lean back

Common mistakes

Leaning back to lift the leg
Hiking the pelvis

Used for

Hip flexor weakness
Running and sprint rehabilitation
Gait retraining

Evidence (1)

Psoas and iliacus were co-activated whenever hip flexor torque was required.1

References (2)

Andersson E, Oddsson L, Grundström H, Thorstensson A. Scand J Med Sci Sports. 1995;5(1):10-16. The role of the psoas and iliacus muscles for stability and movement of the lumbar spine, pelvis and hip
Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.