Psoas major

Schematic anatomy
Deep layerPsoas major

Legs

Suggest an edit

Quadriceps

Rectus femorisVastus lateralisVastus medialisVastus intermedius

Hamstrings

Biceps femorisSemitendinosusSemimembranosus

Glutes

Gluteus maximusGluteus mediusGluteus minimus

Adductors

Adductor longusAdductor brevisAdductor magnusGracilisPectineus

Hip flexors

Psoas majorIliacusTensor fasciae lataeSartorius

Hip rotators

PiriformisObturator internusObturator externusSuperior gemellusInferior gemellusQuadratus femoris

Calves

GastrocnemiusSoleus

Shins & ankles

Tibialis anteriorTibialis posteriorFibularis longus & brevisExtensor digitorum longusExtensor hallucis longusFlexor digitorum longusFlexor hallucis longus

Feet

Abductor hallucisFlexor hallucis brevisAdductor hallucisFlexor digitorum brevisQuadratus plantaeFoot interossei & lumbricalsAbductor digiti minimiExtensor digitorum & hallucis brevis
Movement guide

Psoas major

Suggest an edit

Runs from the lumbar spine to the upper femur and contributes to hip flexion.

01

Standing resisted march

Hip flexion · Light band

Also works

Iliacus, rectus femoris, sartorius, tensor fasciae latae

How to perform

With support for balance and a light band at your foot, lift one knee toward hip height. Lower slowly.

Keep your pelvis level and avoid leaning backward.

Example volume · 2–3 sets × 8–12 / side

Referenceswww.orthoinfo.org

Community draft · awaiting expert review