The Ultimate Hip Stretch and Mobility Drill (PSOAS SOLUTION!)

The Ultimate Hip Stretch and Mobility Drill (PSOAS SOLUTION!)

What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. There’s a reason why some of the biggest muscles
in the body are some of the most important. Today we’re going to talk about the role of
the psoas, and not only why it’s so important, but what you can do to make sure that yours
is adequately flexible, and at the same time working on that hip as well. All of this is going to be extremely important
for how you function in the gym or out on the field if you’re an athlete. Your hips need to be mobile. I say it all
the time. If you want to look like an athlete, you’ve got to train like an athlete. Today I want to show you exactly how to mobilize
that hip and work on that psoas so that your lower body is functioning the way we need
it to. We’ll start by taking a look on the skeleton
exactly what the role of this muscle is and why you need to start focusing on it. Alright, so let’s take a quick up-close look
at the psoas muscle so you understand why it’s so important that we focus on it because
it is big. It covers a lot of ground. And it has a couple of very major functions.
You can see that it runs from here all the way down to the top of our femur. And what it does is it primarily will make
our hip flex, ok. We’ll lift our leg up into hip flexion. But that’s not all. It attaches to all of these lumbar vertebrae
here and into our thoracic spine so that you see, as I spin this around, it comes right
up here. And it literally, like I said, attaches to
the vertebrae. Well, by attaching to the vertebrae, if we were to leave our leg fixed and contract
from the top down, you know, pull from here, we’re going to get
a lateral bending of the spine in one direction. So you can see if there’s an asymmetrical
tightness between right side and left side of our psoas here, it’s going to cause a compression
on one side of the spine versus the other. If they’re equally tight and they’re pulling
down and you’re actually getting a compression on the spine and the discs themselves which
can cause problems and that’s why people get back pain when they
do their ab work, if they have tight hip flexors. So, there’s a way that we can actually stretch
this big muscle out and improve the mobility of the hips at the
same time, and that’s what I’m going to show you right now. Alright, so if we’re going to stretch out
this muscle, then we have to go back to the functions I just showed you on the skeleton. You know you need to get your hip into extension
because this is a powerful hip flexor, and we also want to get some lateral trunk bending
because as I showed you, if we allow one side of our psoas to work,
it’s going to pull ourselves down on the right hand side, pull us down into lateral flexion
of the spine. So, if we can get lateral bending of the spine
in addition to hip extension, then we’ve got a good stretch for the psoas. A lot of people forget that secondary component
because they think of it just from the bottom up as opposed to the function of it Top/Down. So, we can go to the Smith machine, and I
love the Smith machine for this very purpose because it allows us to quickly move this,
essentially our bar will be our dowel about where we want this to be to help us
do Hurdle Unders or Hurdle Overs or a lot of other variations of hurdles which are great
for hip mobility. So, we’ll take a hip mobility drill here,
but we’ll add a component of static stretch to make sure that we can get both the flexibility
and the mobility of the hip addressed at one time. So you set this thing up here. I’m going to
stand out of frame here. But you set it up about hip height, just at the crest of your
hip. So right up where your hip will crest up, that’s where you want the bar to be. And obviously,
if you’re training with different people, you slide it up and down until they find their
height. Now what you want to do is position yourself
on the outside here of the bar where we do a Hurdle Under. You try to keep your head
and body squared up. Your feet will step in. Try to keep your toes
straight on the line of the bar. So, straight ahead here towards the camera. As I go under, I want to then slide over,
rotate my torso so that I can stretch the back side hip flexor. You’ll see it good when I come back out this
way. But I slide under, I sit low, ok, I slide my body over. I don’t just dunk my head. That’s
a neck mobility drill. You’re here. You slide under, and then once
you’re there, you rotate your torso. Now we drop down. I’ve got a nice stretch on this
back hip flexor here. And I’m going to lean the opposite direction,
ok. So, I’ll show you now as I come back out. So, I square up. Now I’m straight through
here. Good hip mobility in through my hips. I slide that way, ok. I drop in. Good hip
flexor here on this leg, a good stretch. I raise up. Remember, this one wants to pull
you down to the same side. So, when I’m here, I’m up extending the hip
and I lean away from it. So now I’ve got a really good stretch and mobility down through
both hips. I ease up. Slide straight back down again,
over, twist, and go to the other side. Come up, slide down, over, up, and move. Just
like that. Up. Down. Slide. Here. And come across. Like
I said, quick drill. It attacks the hip from both sides, flexibility and mobility. And again, if you do it in here, nothing’s
stopping us from getting these a little bit lower and then working on over drills as well. Alright. But that’s for another day. For now,
guys, I wanted you to see that not only is this muscle im,portant, not only can you not
ignore it, but if you really want to start training like
an athlete, you’ve got to address this component of your preparation as well. Be mobile. Be flexible. And then start training.
You’ll be able to lift a lot more if you have adequately mobile hips because they’ll allow you to get into positions
you may never have been able to on some other important exercises like Squats and Deadlifts
and things like that. So, if you’re looking to train lilke an athlete,
then head to ATHLEANX.COM and get our complete ATHLEANX Training System. Let me coach you every step of the way through
every aspect of your training, and I’ll be sure that I can get you to your
goals faster than you could if you were doing it on your own. In the meantime, if you like this video, make
sure you leave a comment and some thumb’s up below. Did you find it helpful? What else do you
want to see me cover, and I’ll make sure I do that in a future video here for sure. Alright guys, I’ll be back here again real


  • Elevated Discourse says:

    How much did they pay you to be the rapist guard in Orange is the New Black?


  • isaiah dillingham says:

    How do you fix upper leg joint paint, the ball and socket where your leg sits

  • rzuniga1981 says:

    good info. keep it up

  • Mary Hoffman says:

    I am so grateful for these videos. This one explained so clearly something that has been bothering me for years. Thank you!

  • Jacob Brenyo says:

    Hey really enjoyed your video. I've suffered from tight hip flexors my whole life. I came across this awesome product that will truly help you change the reality of tight hips.

  • John Bithell says:

    I try to do 'heels to the hevans' exersise and it pings my sciatic nerve. Any suggestions anyone?

  • Brett Reed says:

    Best in the business!

  • KRBizarre says:

    are you able to do this without a smith machine? if so how

  • Cedric Vercauteren says:

    Very good exercise Jeff just for people out there to know: You NEED to keep your pelvis turned backwards because if not you might even increase your back problems!

  • Peeroo Safioullah says:

    Got 2yrs with severe pain in romboid region (had n xray and and mri for cervical n thorasic spine but all okay) had to stop bodybuilding…can u please make a video for this

  • Luke Mosse says:

    Doing this on the SMith machine at the gym will make me really popular.

  • Mayer Green says:

    Hey, Doc, the videos are awesome, I don’t see it posted, have you been able to post that over drill?

  • Timothy McNally says:

    Jeff, do to a MRSA infection I have had 7 right hip surgeries with 3 hip replacements, My PSOAS and thigh muscles are now EXTREMELY weak with lots of atrophy, so weak that when I lay straight on my back and try to raise my right leg straight up it is very hard and very painful. I currently have a Vanco Antibiotic spacer and need to built up the muscle for another future surgery. What is the best exercise for this? Any help is greatly appreciated.

  • Lemmy says:

    Dudes out of breath doing a few stretches

  • Lisa OzNuCed says:

    I love you. I'm not training but I've mobility issues

  • KatieCan says:

    What's your opinion on the Pso-Rite stretching tool? Is it worth it?

  • Everything From Nothing says:

    hip flexers are the lats of the legs lol

  • ninja says:

    i wish i lived in the area i would pay good money for this guy to fix my problems. he knows what hes talking about

  • Håkan Westerdahl says:

    Great Video as ALLWAYS 👍

  • A Dream says:

    Is this what helps in doing ass-to-grass squats with the barbell as opposed to relying on the smith machine?

  • Jeremy Shelton says:

    My son is a catcher for his baseball team. This will help him to loosen up before practice and games. Along with his hip mobility. It will help me a lot as well.

  • Cycling World says:

    Thanks 💪🏻👍🏻

  • Laura Lee Lotto says:

    This was extremely helpful! Thank you. After some major back injuries and then stem cell procedure to rebuild the disks, I’m working now on building strength in the last half of my 30’s so I can really maintain my health into my 40’s. Thanks again! Liking your channel a lot!

  • Christen Bryant says:

    ինչպես ամրապնդել խավար ճկունները

  • Ivansthename says:

    For those struggling with this just start in the center with the bar slightly higher than he said in a squat position and do the motion as best as you can from there, making sure to 1)slide in the middle section (really activating the back/ near gluteal muscles of the hip) and 2) stretching at the end position (on each side) to stretch those internal lumbar/hip muscles that he said may cause lower back pain from over tightness.

  • Ahmed Aden Saleh says:

    You're amazing, thank you for everything

  • João Victor de Barros Guimarães says:

    Looks like a capoeira movement! Such a cool dynamic stretch

  • Vic Bhatoolaul says:

    This is a yoga move…

  • 12TattooYou says:

    Love it, thx

  • Bennett Pisek says:

    This looks good. I’ll give it a try.

  • ogzasunur says:

    My experience about gym training: Self-taugthed local gym knowledge is very limited, focuses big muscles, strecths them little. These same moves gave me troubles( waist,knee,plantar fascia pains) and I stop working out . Hope find a solution and can do both strenghten and loosen all my muscles. I didnt know Iloupsoas muscles until I injure myself today. Thank you.

  • Peter Jonsson says:

    Thank You, tried this for the first time and it really felt like some major things were happening in the hips. Also Your other video on assessing if the hip flexors are tight made me realize that what i thought was the quad was actually a tight hip flexor. BR Peter

  • Ibnu Rizky says:

  • Ayaz Sayeed says:

    How does one strengthen/condition the psoas so that we can actually eradicate the back pain? And really great video.Thanks!

  • Connor Diego says:

    Jeff if you want to know where to get your guys trained for social media and internet marketing or just want to improve the skills let me know I know of one of the best online today and I’ll send the link via email if it’s easier for you.

  • Connor Diego says:

    Also thank you doing this drill early and it’s needed ☯️✊️ Thank you.

  • Ron Browsing says:

    I liked the videi before i started watching it

  • Kennedy Poi says:

    Thank you Jeff, I've just spent 15 minutes on the smith machine following the hip flexors loosening stretches. Its really going very good for my lower back pain.!

  • Zenith Lifestyle says:

    An extra long forward stance turning to a deep seated horse riding stance.

  • Christian Rodriguez says:

    Thank you jeff this stretch helped my hip tightness,

  • Kasper Hauser says:

    Superb advice as usual.

  • Lance Uppercut says:

    You’re a bloody life saver Jeff! (I’m Aussie, hence the language 😁). SERIOUSLY needed this exact stretch or I would be nearly crippled in the lower spine at 49 years old. I happened upon it only yesterday and what a difference it has made in just one day! Thank you so much🙏🏻🙏🏻🙏🏻

  • Detox2 Longevity says:

    This is a great video, it was helpful. I also found helpful advice on this channel too

  • anhero6969 says:

    Thanks Jeff :'(

  • Peter Faulkner says:

    Athlean X thank you so much had tight “hamstrings” and this has solved my issue.


  • Cassius Vittorio Sicarius says:

    This stretch straight up reduced my back pain by at least 75%. Thank you so much for making this man!!! After multiple spine surgeries I think this was the missing piece in my rehab!!!!!

  • Zachary Robert Deems says:

    Your awesome thanks

  • Cispy says:

    I cant stand the stretch position , i guess my flexibility need alot of work rip

  • Akasha303 says:

    If only the 2 fysiotherapists…osteopath and 2 chiropractors I went to so much with no results… I lost so much money time and frustration. Thanks for your videos I will work on my plantar fasciitis and low backpain issues I know it is from weakness and overstretching and now I finally know what "I" can do about it X

  • Денис Монахов says:

    Crab people, crab people!:)

  • Laura Villegas says:

    Yoga with obstacles!

  • krillton says:

    I don’t have a broomstick nor chairs.

  • Kaydeezable says:

    6 mins for this lol

  • rhizic91 says:

    i love how what ever fitness related question i type on youtube ya boy Jeff has it covered

  • Yes Icare says:

    Great information doc😉 I have left hip issues with locked glute and popping when rotate too much…I'm try this exercise see if helps…how long should do these?

  • Algo+codehawk says:

    how many people here get turned on watching jeff stretch?

  • Balu 978 says:

    Any update on this, new findings, or still fully applicable?😌

  • Natedoc808 says:

    I had a patient with lower cross syndrome go through this today and her hip extension went from 15 to +10 after the drill. Great exercise! There is a similar neuromotor technique for the hamstrings. Also ART for TFL, Psoas, Iliacus, and Rectus femoris was very helpful for her to get from -35 to -15 hip extension. I don’t see her being able to execute these her first 2 weeks with active tendinitis. Post isometric relaxation will be the next step to see if we can get her the 20* she needs. Oh, and for everyone out there she landed in my clinic with lower cross syndrome by doing cross fit and not stretching.

  • An ee says:

    ☺ Thank you!

  • Frank Franks says:


  • Chris Lundstrom says:

    Havin issues getting right leg over dirt bike.brutal …so tight in the hips

  • Cripple Minded says:

    Holy crap Raymond has a shit bag!! Wtf

  • MasterofPlay7 says:

    can you do the split?

  • Barefoot Prof says:

    I strained my psoas. Should I wait until I am completely out of pain to do this exercise?

  • intheoryJ says:

    What if I do t have a smith machine

  • the business handler says:

    Lol why do you need the bar

  • Ramesh Hansa Ravendra says:

    Who is here because of David Goggins?

  • Erick Angulo says:

    I watched this a year ago and ignored it. I strained my left hip flexor a few weeks ago during soccer and couldn’t find a video about it to fix it. Should’ve known to check here first. Thank you so much, Jeff.

  • chris says:

    Awesome. Awesome. And awesome. Did I mention awesome? Thx Jeff.

  • zlatko zrilic says:

    you are a genius! thank you sir.

  • costcutter2000 says:

    How is he so gassed out at the end he’s got a tank like McGregor

  • Paper Mario says:

    Can you show us an alternative version for folks with bad knees?

  • Thomas Howlin says:

    Great explanation of the possible muscle, mine has been killing me for a while, goes from upper hip area into my lower back, could this drill help me eliminate this nagging pain? Or should I just rest it for a day or two, and then try this stretch? Again thank you for your description and explanation

  • Fixit says:

    Good stuff as always! Thank you sir!!

  • Isaiah Newman says:

    Thank you. This shit is killing me. Now that I see the muscle I can trek this is exactly what's been bothering me for so long I just have up on hoping someday my back won't hurt.

  • Tha HypeIzReel says:

    Any time I attempt to train lower abs, the lower 2 abdominal muscles seem to "dislocate". I can visibly see (and feel) said muscles out of place. I then have to "push" the abdominals back into place. It's not as painful as it sounds, which is why I don't think it's a severe injury. I'm hoping it's something as simple as a tight Psoas muscle.

    I've been struggling with this problem for roughly 4-5 years now. Has anyone else dealt with this issue?

  • Andrew Rhagnanan says:

    Most technically competent fitness channel on the Tube.

  • Dena Hall says:

    Ah the insidious PSOAS 😵

  • Danny ray says:

    What it instead of giving us all the extra information at beginning of video you just show the drill and then give us the explanation because you're wasting a lot of time talking about stuff that people are actually interested. Don't mean this is an offensive comment I just want to help because I feel like you are want to be better more inform sources on YouTube.

  • Confused Man says:

    Just hit a deadlift PR and my hips and back felt tight, did this and I feel great!

  • SirChivalRegal says:

    I have trouble sitting cross legged. Either my outer hips are immovable , or its my inner groin. Will these exercises help with it?

  • HAPPY GAMER says:

    Can you do a video on lateral pelvic tilt. That will be helpfull

  • Unlock Your Hip Flexors Informer says:

    I really enjoyed this video. This is an essential program. Very interesting and informative video. Thank you.

  • Peter Yun says:

    This one exercise instantly fixed my mysterious hip and back pain.

  • erik langelier says:

    Jeff, I’ve been suffering from serious back issues for over three years now, have seen countless specialists, and this 6 minute video is probably the most relevant and useful information I have come across to date. I listen your videos almost religiously and thank you sincerely for what you put out.
    By far best fitness professional online I have watched. If you read this post, ask me about my before/after pics. As good as any you’ve posted from your clients.. I’m 38 years old, Lost 45 pounds, now around 10/12% bf.. now stronger and fitter than I’ve ever been thanks to you.. It’s all from following tips you teach on YouTube and Instagram. Thank you!

  • BogRat88 says:

    Jeff, what do you think about using the Pso Rite to stretch the PSOAS?

  • A S says:

    AWESOME videos! THANK YOU!

  • D4mn lazers says:

    I feel like a big 'click' on the articulations (?) while stretching the right side of the psoas. Is that normal? Should i continue?

  • Moses Tan says:

    Damn Sir! You literally fixed all my pains through Your YouTube channel. Something the PT’s back here in the Philippines had a hard time doing, cost me THOUSANDS just to attend therapy at the hospital. Cheers man! 👊

  • Raja irtaza Kiyani says:

    He is better than doctors he is just too good

  • Pat Pat Moo Moo says:

    Incredible. This is one of the most original, dynamic, and applicable tip/move/exercises I have seen in a long time. Can’t wait to try it.

  • Ryan Yoshimura says:

    Any recommendations for me? I have a recurring lower back injury from oly lifting. 3 times in the last year

  • Derek Camarota says:

    Jeff this is great, just tried it 10x…. feeling looser and stronger than I have in years! Thank you for all you do! Always so informative, a must go to for strength training. I'm also a proud Dad of twin boys like you. Keep up the good work.

  • Arlita says:

    Loved video, I have had 2 replacement..And found this stretch helpful!

  • Geoff Johnston says:

    Thank you

  • J says:

    Imagine doing this in a crowded gym, there would be a big line of stiff and angry bodybuilders waiting their turn 😂😂

  • davidkozelsky says:

    I needed this, thank you!

  • pindakaas1212 says:

    Love your videos. Would even be better to see a little more reps, slow ones, to get the details right without rewinding 😉

  • Tsar Peter I says:

    Ever since I got crushed with a soapstone slab. My mobility has been horrible. And it’s been 4 years already

  • Tyan Ropf says:

    Great stretch, bro! Thanks

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