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Also known as: Resisted knees to chest, Lying psoas march.

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Technique

  1. Lie on your back with a short resistance band looped around your feet and your feet on a elevated surface.
  2. Elevate the hips in a long bridge
  3. Without dropping the hips drive one knee toward your chest against the band’s resistance while keeping the other leg straight.

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Form tips

  • Keep the non-working leg straight
  • Do not arch your back, keep a posterior Pelvic tilt to engage the glutes
Logging: Each repetition involves working both sides.

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Muscles

Strength

Primary

  • Pelvis
  • Quadriceps

Secondary

  • Hip adductors
  • Glutes
  • Hamstrings
  • Spine
  • Legs
  • Iliacus
  • Rectus femoris
  • Psoas major

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench
Short resistance band
Short resistance band

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Appears in

Joint movements
Kneeflexion
Hipflexion
trains stretches
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Elevated glute bridge

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Horizontal plank leg lifts

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Jefferson curl

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Horizontal supine plank leg lifts

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One-leg elevated glute bridge

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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.