Psoas Prone Band Kicks Single Leg Oscillatory Isometric

Psoas Prone Bnd Kicks SL OCI

Coaching Points

  • This exercise incorporates 3 Way Foot Position Integration for Athletes Posterior Chain Series 
  • Low Plank Position: Begin the exercise in a low plank position, with your elbows on the ground and your body in a straight line from head to toe.
  • Leg on Top of the Band: Place one leg on top of the resistance band, ensuring that the band is securely positioned under the foot. This leg will be the working leg for the exercise.
  • Toes Pulled Up Towards the Body: Pull the toes of the working leg up towards your body. This action engages the muscles of the foot and helps maintain tension on the band throughout the movement.
  • Using the Psoas to Push the Leg Down: Initiate the movement by using the psoas muscle (hip flexor) to push the working leg down into the band. This action generates tension and resistance, activating the muscles of the posterior chain.
  • Allowing the Leg to Return to Start: After pushing the leg down, allow it to return to the starting position in a controlled manner. Maintain tension on the band throughout the entire movement, focusing on a smooth and controlled motion.
  • Leg in Contact with the Band: Keep the leg in contact with the resistance band throughout the exercise. This ensures consistent tension and engagement of the targeted muscles. Avoid letting the leg lose contact with the band during the movement.
  • 3 Way Foot Position Integration: Incorporate the concept of 3 Way Foot Position Integration for Athletes Posterior Chain Series. This involves using three different foot positions or movements during the exercise to target and engage different muscles of the posterior chain. These foot positions may include variations such as inversion, eversion, and neutral. The specific foot positions will depend on the exercise and programming.