Many people are familiar with the iliopsoas muscle. Of course, it is beneficial to exercise the iliopsoas muscle, but many people do not know the location of the iliopsoas muscle. It is actually one of the anterior hip muscles. Made up of the psoas major and iliacus muscles. So, where is the iliopsoas muscle? How to train the iliopsoas muscle? Next, let’s learn about the iliopsoas muscle.

Where is the iliopsoas muscle?

It is one of the anterior hip muscles. Made up of the psoas major and iliacus muscles. The psoas major muscle arises from the side and transverse processes of the lumbar vertebrae, and the iliacus muscle arises from the iliac fossa. The two muscles combine, pass through the depth of the inguinal ligament, go down to the front of the hip joint, and terminate at the lesser trochanter of the femur. This muscle can flex and externally rotate the thigh, and can flex the pelvis and trunk forward when the lower limb is fixed. Innervated by the muscular branches of the lumbar plexus (thoracic 12 and waist 1-4).

How to train the iliopsoas muscles

1. Tree pose

Stand with your feet together, your big toes close together and your heels slightly apart. Relax your arms and let them hang naturally at your sides. Tighten your thighs and consciously lift your knees. Imagine a string running from your inner thighs, through your core, chest, and back, until it exits the top of your head, pulling you upward. Keep your shoulders down and back, lift your chest, and relax your shoulder blades and draw them inward. Tilt your pelvis forward and slowly lengthen your tailbone toward the floor. While breathing steadily, maintain this position for 30 to 60 seconds.

2. Single-legged King Pigeon Pose

Sit astride the mat with one leg, bend your left knee in front of your body, your left thigh is parallel to your spine and the edge of the mat, your calf is parallel to your thigh At a 45-degree angle, your right leg is straight behind your body. Place your hands on the mat in front of your body and push your body back slightly. Keep the hip position unchanged. Slowly lie forward, with your elbows on the ground, your torso extended, and your hip joints sinking toward the ground. Maintain this position for 20 to 30 seconds. Change the other leg under the chest and repeat the above actions.

3. Boat Pose

Sit on a mat, stretch your legs on the mat in front of your body, and adjust your posture to ensure that your body weight is concentrated on your sit bones. Contract your core muscles, tilt your spine slightly backward and keep it straight. While exhaling, bend your knees, lift your feet off the ground, and form a "V" shape with your upper and lower bodies. If possible, you can also straighten your legs and raise your hands forward to keep them parallel to the ground. Keep breathing deeply during the entire movement, and continue the movement for 20 seconds, no more than 1 minute.