The psoas is a deep hip flexor that runs from the lumbar spine to the inner thigh. When tight, it pulls the pelvis forward and contributes to lower back pain. Foam rolling the psoas area helps release this chronic tension, though the technique requires careful positioning since the muscle is deep.

Setup

  1. Lie face down on the floor with a foam roller or firm ball positioned just inside your hip bone (ASIS), angled slightly toward the belly button.
  2. The roller should be pressing into the soft tissue of the lower abdomen — not on bone.
  3. Support your upper body on your forearms and let your body weight sink into the roller.
  4. Breathe deeply and hold the pressure for 30–60 seconds.
  5. Slowly roll slightly up and down (1–2 inches) to find tender spots, pausing on any tight areas.
  6. Switch sides.

Coaching Cues

What to feel:

  • A deep, achy pressure in the front of the hip/lower abdomen
  • A gradual softening of the tissue as you breathe and relax into it

Common mistakes:

  • Placing the roller on the hip bone instead of the soft tissue just inside it
  • Tensing up against the pressure — the goal is to relax into it
  • Rolling too aggressively or over too large an area — small, targeted movements work best

Video and animated demos coming soon.

Programming

Parameter Recommendation
Hold time 30–60 seconds per tender spot
Sets 1–2 per side
Frequency 3–4 times per week
When to do it Lower body focus, post-shift recovery, full mobility session

Progressions

  1. Beginner: Use a soft foam roller; keep most of your weight on your forearms.
  2. Intermediate: Use a firmer roller or lacrosse ball; allow more bodyweight to sink in.
  3. Advanced: Use a firm ball and add gentle leg movements (bend and straighten the knee on the side being rolled) to mobilize the psoas under pressure.