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Psoas Integration (Reverse Lunge to Resisted Triple Flexion)
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Psoas Integration (Reverse Lunge to Resisted Triple Flexion) is an dynamic lower body exercise that strengthens the deep core stabilizing and hip flexor muscles. It involves a reverse lunge, followed by a resisted triple flexion of the hips, while balancing on one leg. This exercise not only improves the overall strength and dynamic stability of the hips, core and lower body, but also helps to increase flexibility and range of motion of the hip and pelvis. It
Transcript
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This is Brent of the Brookbush Institute
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...blank
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and in this video we're going over psoas
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integration now integration exercises
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are essentially exercises that are
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multi-joint closer to functional tasks
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but they stress the muscles that we just
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activated during the activation portion
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of our movement prep or rehab templates
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in the case of psoas integration we're
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going to try to integrate the psoas back
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into our triple flexion patterns so
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that's hip flexion knee flexion and
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ankle dorsiflexion i'm going to have
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Melissa show two movements we use for
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this particular pattern one of them is
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going to be a step up with resisted
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triple flexion the other one's going to
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be a much harder progression which is
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resisted reverse lunge to triple flexion
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so Melissa we got this box here now
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this box is already a progression unto
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itself guys this box is kind of
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soft you'll see as soon as she steps up
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she's not in a stable environment but
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Melissa tough she can handle it so what
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she's going to do is step up make sure
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this glute fires real hard and then
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bring this me up with ankle dorsiflexed
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and inverted and then she's going
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to come back down nice and slow and what
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I really want her to work on is getting
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her knee past 90 degrees your psoas
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becomes more and more active and more
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and more of your other hip flexors drop
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out the higher you get into hip flexion
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how does that feel alright looks hard
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good so make sure you keep that ankle
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dorsiflexed alright we want to make
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sure we reinforce this whole pattern
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here
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good you look like you could do 20 of those
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right all right nice and slow make sure
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you hold it up there at the top and I
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want a little slower on the way back
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lets see how slow you could make that
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let's see she can do a four count that was
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close that was like a three count ready up hold
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two back two three four almost almost
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she almost had it alright guys so we'll
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show you the other progression we use
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for psoas integration which is a reverse
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lunge to resisted triple flexion
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alright so remember the band is attached
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to the leg that we want to do psoas
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integration of that's also the leg that
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is moving so this is a little
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counterintuitive to how we generally
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teach a lunge where it's the front leg
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that does all the work in this case the
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front leg is still doing its job of
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triple extension and lifting but she's
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going to have to really work hard to
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then drive into balance and get this leg
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up good
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hold you'll also notice that she has to
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stay dorsiflexed and inverted to keep
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the band on her foot otherwise it would
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just flop off and that's great that's
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great right we keep resisting this
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triple flexion pattern we ensure that
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she doesn't do a toe lunge right where
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she just digs her toes into the ground
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we make sure she gets the ball of her
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foot back in the ground which is kind of
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reinforcing good mechanics anyway
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alright so the ball of the foot is on the
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ground and she's driving forward good
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hold
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her
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good stuff go ahead and relax Thank You
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Melissa now guys I wouldn't just use this
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exercise with anybody this is not
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something that I'm going to put in a
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resistance training program for
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something like a sprinter just because
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you know it resists sprinting forward
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keep in mind that this is a psoas
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integration technique and if you keep
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that in mind I think you also understand
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that the psoas is not a muscle that
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needs strengthening in the majority of
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the population it's one thing if you
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have somebody coming off some sort of
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hip pathology some sort of SI joint or
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lumbar pathology that resulted in psoas
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inhibition inactivity maybe somebody
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who had hypermobility in their hip then
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of course something like this becomes
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very necessary to get them back to
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normal for most athletes just going
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through like let's say a resisted
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reverse lunge to balance just the whole
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idea of bringing up somebody's leg the
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balance and their sprint training and
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their sport will be more than enough to
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keep their hip flexors strong so use
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this technique keep it in the back of
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your head you will find people with psoas
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weakness I hope you enjoy this
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technique it is very challenging but
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don't over use it I don't want to get a
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whole bunch of messages about psoas
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tendonitis and hip impingement syndrome
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and soreness in the front of the hip
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because people went crazy with this
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technique if you have any questions
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please leave them in the comments
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section below will be happy to answer
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