8 Psoas Stretches and Exercises to Ease Pain and Improve Mobility, According to Experts

Feeling a bit achy lately? Particularly in the lower back, hips, glute, or groin? It could simply be due to getting older (and wiser!)—we all get creakier as muscles, bones, and joints naturally decline. But pain in those regions could also be caused by an under-the-radar muscle that’s tight or weak: the psoas muscle.

The psoas is a long swath of ribbon-shaped muscle that runs from your lower lumbar spine (the lower back) to the top of the femur (thigh bone), says Jim White, R.D.N., A.C.S.M., owner of Jim White Fitness and Nutrition Studios in Va.. It plays a crucial role in stabilizing the hips and spine, and it helps you perform daily motions like walking, standing, and sitting.

Overuse from repetitive activities like running or cycling, muscle strain, poor posture, sitting for long periods of time, and conditions like osteoarthritis and rheumatoid arthritis can also contribute to pain and stiffness in the psoas muscle and surrounding muscles.

Luckily, there’s an at-home fix that can help strengthen and loosen up the psoas muscle to ease pain and give you better mobility—and that’s regular full-body stretching.

“It’s important to keep the psoas muscle both strong and flexible to maintain optimal posture, movement mechanics, and overall functional mobility,” explains Melissa Prestipino, P.T., D.P.T., licensed physical therapist and owner of Maize & Blue Rehab in Sparta, N.J.

Try these expert-recommended psoas stretches and exercises to ease pain, enjoy better mobility, and support healthy aging.

Meet the experts: Melissa Prestipino, P.T., D.P.T., licensed physical therapist and owner of Maize & Blue Rehab in N.J.; Jim White, R.D.N., A.C.S.M., owner of Jim White Fitness and Nutrition Studios in Virginia.

Aim to do this full-body psoas muscle stretching routine at least once a week.

Psoas Stretch

What it does:

This stretch helps lengthen and relax the psoas muscle.

How to do it:

1. Kneel on one knee, with the other foot flat on the floor in front of you.
2. Hinge forward at the hips, keeping back straight, to feel a stretch in the front of hips.
3. Hold for 30 seconds to 1 minute. Repeat on other side.

Supine Psoas Stretch

What it does:

This stretch is similar to the one right above it, but performing it while lying down allows for a deeper stretch.

How to do it:

1. Lie on back.

2. Bring one knee toward chest, holding with both hands.

3. Slowly straighten opposite leg along the floor to feel a stretch in the front of the hip.

4. Hold for 30 seconds to 1 minute. Repeat on the other side.

Standing Psoas Stretch

What it does:

This stretch targets the psoas while also stretching the hip flexors.

How to do it:

1. Stand with one foot forward and one foot back.
2. Bend front knee and tilt pelvis slightly forward to feel a stretch in the front of the hip of the back leg.
3. Hold for 30 seconds to 1 minute. Repeat on the other side.

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Leg Raises

What it does:

This exercise is great for strengthening the psoas muscle and hip flexors.

1. Lie on back.
2. Lift one leg off the floor while keeping it straight.
3. Hold for a few seconds, then lower it back down.
4. Repeat with opposite leg.

Bridge Pose

What it does:

This yoga pose helps strengthen the psoas muscle, glutes, and lower back.

How to do it:

1. Lie on back.
2. Bend knees and lift hips toward the ceiling.
3. Hold for a few breaths, then lower hips back down to the ground.
4. Repeat three to four times.

Quadriceps Stretch

What it does:

This stretch helps lengthen the muscles along the front of the leg and hips, which can reduce psoas muscle tension.

How to do it:

1. Lie on stomach and rest head on hands.
2. Bend one leg toward head and grab that same foot to stretch out the quads (feel free to lift chest and support upper body with forearm to make it easier).
3. Return to starting position and repeat on the other side.

Lunge Stretch

What it does:

Stretches the psoas muscle, hip flexors, and quads.

How to do it:

1. Get into a lunge position.
2. Rotate and lean hips slightly backward (posterior tilt). Hold for a few moments.
3. Repeat on the other side.

Camel Pose

What it does:

This move stretches and strengthens the core, lower back, glutes, and hips.

How to do it:

1. Kneel. Slowly extend backward, reaching hands toward feet, one hand at a time.
2. Rest fingers on heels or ankles for stability. Keep chin tucked and chest up while you hold the stretch.
3. Hold for 30 seconds.