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This variation of the supine theraband iliopsoas march places an isotonic demand on the iliopsoas and hip flexors. From a tabletop position, the legs alternate into extension, with each hip flexor working against the theraband to return the leg to tabletop. The abdominal muscles remain active to control the pelvis and lumbar spine throughout. Compared with the isometric variation, the emphasis shifts towards strengthening the hip flexors through movement while maintaining good lumbopelvic control.

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.
  • Slowly lower one foot towards the floor, allowing the hip and knee to extend against the tension of the theraband.
  • Keep the opposite leg in tabletop briefly while the other leg moves.
  • Pull the extended leg back towards you, using your hip flexors to return the knee to the tabletop position.
  • As one leg returns, begin extending the opposite leg to create a smooth, alternating marching action.
  • Keep your pelvis level and your lower back controlled throughout the movement.
  • Complete repetitions as prescribed by your physiotherapist.

Common Errors

  • Allowing the lower back to arch as the leg extends.
  • Letting the pelvis tilt or rotate from side to side.
  • Allowing the returning leg to be pulled back by the theraband rather than actively flexing the hip.
  • Extending the leg beyond the range where good trunk control can be maintained.
  • Moving too quickly and losing control of the transition between legs.
  • Holding your breath.

Progressions

To make the exercise more challenging, you can:

  • Use a theraband with greater resistance.
  • Extend each leg further towards the floor.
  • Straighten the knee further during the extension phase.
  • Slow the movement to increase muscular control through the full range.

Regressions

To make the exercise easier, you can:

  • Use a theraband with lighter resistance.
  • Reduce how far each leg extends.
  • Keep the knee more bent as the leg lowers.
  • Pause in the tabletop position between sides rather than immediately alternating legs.