Iliacus Muscle and the Pelvic Floor

The iliacus muscle sits inside the pelvis and helps pull the femur deeper into the hip socket. This muscle is critical for prevention of:
Piriformis pain
Hip impingement in the front (labrum, soft tissue)
IT Band syndrome
Pelvic floor function

In short: it’s a muscle with a big role to play!
Let’s strengthen that iliacus muscle with the following exercise:
Lay on your side, knees bent to 90-degrees, feet against the wall
Put something between your thighs, just above your knees yoga block, preferably, but you could also use a towel roll.
Lift your belly just a little bit
Pull in and lift ribcage just a little
Think about pushing your hip toward the wall your feet are resting on (try not to arch your back)
Squeeze the block between your thighs and try to slide your femur back into your hip socket
Use your inner thigh. You don’t want to use your hip flexors, quads, or hamstrings, and you do not want to clench your glutes!

If you’re having difficulty with this exercise, try the regression exercise in the video.
You’ll flip over to your hands and knees, both perpendicular to your trunk.
Keep your toes on the ground and tuck your chin.
Think about lifting your knee off the ground by bringing your hip up (don’t shift your weight to the side and lift).

Try several sets of these. This will put you on the path to strengthen your iliacus muscle and help alleviate a wide variety of pelvic pain symptoms. To learn more, visit our website at

http://www.coreexercisesolutions.com/....