# Hip Flexor Strengthening What I have come to appreciate is that a 'tight' or 'short' hip flexor can actually be a 'weak' or 'inhibited' hip flexor. Therefore if stretching your hip flexors is not working for you, then try strengthening them instead. I've found this Psoas March to be particularly brilliant for runners. I would recommend that you test the [[Hip Flexor Activation|Lying Leg Lifts]] first. If you can complete 20-30 reps, then you'll be fine to move on to these. ## Psoas March <iframe width="390" height="230" src="https://www.youtube.com/embed/XINCj1GlA20" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Place a band around both feet. 2. Lie on your back with both knees in towards your chest so that the knees are bent to greater than 90° and are above or past the hips. 3. Holding the right knee in tight (using your hip flexors) lengthen the left leg out into the resistance band whilst keeping everything else still. 4. The right remains in the starting position, isometrically contracting the psoas (hip flexors). 5. SLOWLY return the left leg to the start. 6. Do not let the lower back overarch. 7. If needed you can place your hands flat under the curve of the back and apply gentle pressure downwards. 8. Repeat with the opposite leg. 9. To progress you can reach the leg out as far as possible (think hovering off the floor). 10. If you need to reduce the intensity think about keeping the leg higher and maybe not reaching out as far. ## Psoas March Alternative <iframe width="390" height="230" src="https://www.youtube.com/embed/I-11_CVEFuY" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe>