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Supine theraband iliopsoas marches are a hip flexor and trunk control exercise that primarily target the iliopsoas, while also engaging the abdominal muscles to stabilise the pelvis and lumbar spine. Starting with both hips and knees in a tabletop position, one hip remains flexed and works isometrically against the resistance of the theraband while the opposite leg lowers towards the floor. The exercise is commonly used to improve hip flexor strength, lumbopelvic control and the ability to stabilise one hip while the opposite leg moves.

Instructions

  • Lie on your back with a theraband looped securely around both feet.
  • Lift both legs into a tabletop position, with your hips and knees bent to approximately 90 degrees.
  • Gently brace your abdominal muscles and maintain a comfortable, controlled position through your lower back and pelvis.
  • Keep one knee in the tabletop position, resisting the pull of the theraband isometrically to prevent the thigh from moving away from you.
  • At the same time, slowly lower the opposite foot towards the floor, allowing the hip and knee to extend in a controlled manner.
  • Keep your pelvis level and avoid arching your lower back as the leg lowers.
  • Return the moving leg to the tabletop position, then repeat on the opposite side.
  • Continue alternating sides with slow, controlled movements.
  • Complete repetitions as prescribed by your physiotherapist.

Common Errors

  • Allowing the stationary knee to drift away from the chest as the opposite leg lowers.
  • Arching the lower back or allowing the pelvis to tilt forwards.
  • Lowering the moving leg further than can be controlled.
  • Allowing the pelvis to rotate or shift from side to side.
  • Moving too quickly and relying on momentum.
  • Holding your breath during the exercise.

Progressions

To make the exercise more challenging, you can:

  • Use a theraband with greater resistance.
  • Lower the moving foot closer to the floor while maintaining good lumbopelvic control.
  • Extend the moving knee further as the leg lowers.
  • Slow the lowering phase to increase time under tension.

Regressions

To make the exercise easier, you can:

  • Use a theraband with lighter resistance.
  • Lower the moving foot through a smaller range.
  • Keep the moving knee more bent as the foot lowers.
  • Perform the movement without a theraband while developing trunk control.