Pinpoint
Muscles/Abdomen

Abdomen

psoas major

SOH-as MAY-jor

The psoas major is a deep hip flexor from spine to thigh, lifting knees in running/squats. Core to posture and power; tightness causes low back pain.

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Common Pain & Injury

Ache in low back/groin; doctor if radiating.

Anatomy & Function

Origin

T12-L5 vertebrae (lower thoracic/lumbar spine)

Insertion

Lesser trochanter of femur (inner upper thigh bone)

Actions

  • Hip flexion (knee to chest)
  • Lumbar spine flexion

Innervation

Lumbar plexus (L1-L3)

Muscle Relationships

Antagonists

Gluteus maximus

Synergists

IliacusRectus femoris

Trigger Points

Psoas belly refers to low back, abdomen, thigh.

Stretches

1Lunge hip flexor stretch
2Psoas release pose
3Warrior lunge

Common Conditions

Psoas syndromeIliopsoas tendinopathy

Anatomical Parts

Left psoas majorRight psoas major

FAQ

Tight psoas symptoms?

Low back pain, poor posture from sitting.

Psoas major stretch?

Low lunge releases it best.

Psoas pain causes?

Prolonged sitting shortens it.

Strengthen psoas?

Hanging leg raises.

Exercises for psoas major

20
3/4 Sit-Up position 1
3/4 Sit-Up position 2

3/4 Sit-Up

beginner·Bodyweight
Ab Crunch Machine position 1
Ab Crunch Machine position 2

Ab Crunch Machine

intermediate·machine
Ab Roller position 1
Ab Roller position 2

Ab Roller

intermediate·other
Advanced Kettlebell Windmill position 1
Advanced Kettlebell Windmill position 2

Advanced Kettlebell Windmill

intermediate·kettlebells
Air Bike position 1
Air Bike position 2

Air Bike

beginner·Bodyweight
Alternate Heel Touchers position 1
Alternate Heel Touchers position 2

Alternate Heel Touchers

beginner·Bodyweight
Barbell Ab Rollout position 1
Barbell Ab Rollout position 2

Barbell Ab Rollout

intermediate·barbell
Barbell Ab Rollout - On Knees position 1
Barbell Ab Rollout - On Knees position 2

Barbell Ab Rollout - On Knees

expert·barbell
Barbell Rollout from Bench position 1
Barbell Rollout from Bench position 2

Barbell Rollout from Bench

intermediate·barbell
Barbell Side Bend position 1
Barbell Side Bend position 2

Barbell Side Bend

beginner·barbell
Bent-Knee Hip Raise position 1
Bent-Knee Hip Raise position 2

Bent-Knee Hip Raise

beginner·Bodyweight
Bent Press position 1
Bent Press position 2

Bent Press

expert·kettlebells
Bosu Ball Cable Crunch With Side Bends position 1
Bosu Ball Cable Crunch With Side Bends position 2

Bosu Ball Cable Crunch With Side Bends

beginner·cable
Bottoms Up position 1
Bottoms Up position 2

Bottoms Up

beginner·Bodyweight
Butt-Ups position 1
Butt-Ups position 2

Butt-Ups

beginner·Bodyweight
Cable Crunch position 1
Cable Crunch position 2

Cable Crunch

beginner·cable
Cable Judo Flip position 1
Cable Judo Flip position 2

Cable Judo Flip

beginner·cable
Cable Reverse Crunch position 1
Cable Reverse Crunch position 2

Cable Reverse Crunch

beginner·cable
Cable Russian Twists position 1
Cable Russian Twists position 2

Cable Russian Twists

beginner·cable
Cable Seated Crunch position 1
Cable Seated Crunch position 2

Cable Seated Crunch

beginner·cable

Also Works psoas major

10
Alternating Floor Press position 1
Alternating Floor Press position 2

Alternating Floor Press

beginner·kettlebells
Alternating Renegade Row position 1
Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells
Atlas Stones position 1
Atlas Stones position 2

Atlas Stones

expert·other
Band Assisted Pull-Up position 1
Band Assisted Pull-Up position 2

Band Assisted Pull-Up

beginner·other
Body-Up position 1
Body-Up position 2

Body-Up

intermediate·Bodyweight
Bodyweight Flyes position 1
Bodyweight Flyes position 2

Bodyweight Flyes

intermediate·e-z curl bar
Carioca Quick Step position 1
Carioca Quick Step position 2

Carioca Quick Step

beginner
Catch and Overhead Throw position 1
Catch and Overhead Throw position 2

Catch and Overhead Throw

beginner·medicine ball
Chest Push from 3 point stance position 1
Chest Push from 3 point stance position 2

Chest Push from 3 point stance

beginner·medicine ball
Chest Push (multiple response) position 1
Chest Push (multiple response) position 2

Chest Push (multiple response)

beginner·medicine ball

Related Abdomen Muscles

Diaphragm
The diaphragm is the dome-shaped breathing muscle separating chest from abdomen, contracting to inhale. Central tendon anchors it, essential for core bracing in lifts and endurance.
external oblique
External obliques form the outer 'V' of your abs on each side, rotating and side-bending the torso while compressing the abdomen. They're powerhouse muscles for rotational power in sports like golf, boxing, and throws. Train them for a defined waist and core stability.

Abdomen Pain Guide

Common causes and relief

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Activities & Sports

See which activities use psoas major

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Pinpoint·Interactive 3D Anatomy & Exercise Guide