How to Perform Supine Psoas Marches

ByMike Collins

Greetings, fellow fitness aficionados! Today, we're diving into the world of the Supine Psoas March, or SPM here. This exercise is like a symphony of strength, a masterpiece of mobility, a wonderland of wellness, and quite frankly, a bit of a tongue twister. The SPM will have you targeting muscles you never even dreamed you had, like a ninja aiming for a bullseye. It's a true test of your core stability and your willpower to push through the temporary burn. With its unique setup and execution, the SPM is a gem among exercises. So, let's unleash our inner superheroes and explore this beauty in all its complexity!

Exercise Instructions:

  1. Lie supine on the floor, legs extended and feet flat.
  2. Simultaneously raise both legs to 90 degrees while contracting psoas muscles; hold two seconds before returning.
  3. Repeat 10-12 times with a steady rhythm.
  4. Contract abdomen and glutes for extra engagement of psoas muscles.
  5. Exhort thighs to stay in contact as you lift them up towards torso and release back down.
  6. Rest 30 seconds after 10-12 reps, then repeat with increased diligence.
  7. Gradually increase sets/reps as ability improves.

Lie supine, cradling your body with knees drawn to chest and arms at sides. Engage core and hip flexors like a tiger ready to pounce. Lift one leg skyward, feeling tension build in muscles like a steam engine. Lower slowly as if lowering heavy weight, feeling burn in glutes and core while stabilizing body – you are a graceful dancer! Each repetition adds to the symphony of movement; strengthen and stretch psoas muscles like pulling taut a bowstring. Refine kinesthetic sense as conductor leads an orchestra to perfection. Embrace this challenge – let your body be the canvas for creating movement mastery. With each variation, explore your limits. Progression leads to mastery; rest and recovery are stops on the way to greatness. But beware: injury lurks in shadows ready to strike at any sign of weakness. So let out a battle cry and face this challenge with knowledge and tools for victory. When you stand triumphant atop your achievement's mountain, remember it was all thanks to the Supine Psoas March's tenacity.