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Roll Iliospsoas

Roll Iliospsoas

The Roll Iliopsoas is a dynamic exercise that targets the deep muscles of the hip, specifically the iliopsoas. This exercise involves using a foam roller to provide myofascial release and improve mobility in the hip area. The iliopsoas muscles are responsible for flexing the hip joint, and they can become tight and restricted due to prolonged sitting or intense physical activity. By performing the Roll Iliopsoas regularly, you can alleviate muscle tension, increase range of motion, and improve overall hip function. This exercise is particularly beneficial for individuals who experience hip pain or tightness, athletes who rely on hip mobility for performance, or individuals recovering from hip injuries or surgeries. Using a foam roller, you can carefully target the areas around your hip joint to release any tightness or knots that may have developed. The Roll Iliopsoas can be modified to focus on different parts of the hip area, allowing you to customize the exercise to your specific needs. Remember to use slow and controlled movements during the exercise, and pay attention to any areas of discomfort or pain. Incorporating the Roll Iliopsoas into your workout routine can help improve hip mobility, reduce the risk of injury, and enhance overall performance in various physical activities. Whether you're a seasoned athlete or simply looking to improve hip flexibility, this exercise can be a valuable addition to your fitness regimen.


  • Start by lying face down on a mat or a comfortable surface.
  • Place your hands under your shoulders and extend your legs straight out behind you.
  • Engage your core muscles to support your spine and keep your body in a straight line.
  • Bend your right knee and bring it towards your chest, placing your foot on the ground outside of your right hand.
  • Slowly roll your body weight forward, shifting your weight onto your right knee and extending your left leg straight behind you.
  • Feel the stretch in your left iliopsoas muscle.
  • Hold the stretch for 20-30 seconds, breathing deeply and maintaining good posture.
  • Repeat the same steps on the opposite side, bending your left knee and extending your right leg.
  • Perform 2-3 sets of the Roll Iliopsoas exercise on each side.

Tips & Tricks

  • Focus on proper form and alignment throughout the exercise.
  • Engage your core muscles to support your lower back and maintain stability.
  • Start with a light warm-up to prepare your body for the exercise.
  • Gradually increase the intensity and range of motion as you become more comfortable with the movement.
  • Listen to your body and avoid pushing through pain or discomfort.
  • Be consistent with your training to see improvements in flexibility and strength.
  • Incorporate stretching exercises for the hip flexors into your routine to complement the roll iliopsoas exercise.
  • Ensure you have a sturdy surface or mat to perform the exercise on.
  • Remember to breathe steadily and rhythmically during the movement.
  • If you're a beginner, consider seeking guidance from a qualified fitness professional to ensure proper execution of the exercise.


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