Legs · Bodyweight
Roll Iliospsoas
How to do the roll iliospsoas, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie face down and place a foam roller below your hip bone, angled toward the front of your hip where the hip flexors run deep. Prop yourself on your forearms and gently shift your weight to sink into the area. Roll a small range and pause on tender spots, breathing until they ease, then switch sides.
- 1Sink slowly into the front of the hip and let the deep flexor relax
- 2Breathe out as you settle onto each tight spot
- 3Keep the pressure deep but controlled, never jabbing
Common mistakes
- Don't press into your abdomen or roll over your spine
- Avoid forcing the pressure; go only as deep as you can relax into
- Don't rush from spot to spot before the tissue releases
Muscles worked
The roll iliospsoas mainly works the hip flexors.
- Hip FlexorsPrimary
- Lower BackMinor
- Lower AbsMinor
- QuadsMinor
Kovo programs the roll iliospsoas for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.