IT Band and Glute Stretch

Instructions

Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.
Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for 10-20 seconds, and repeat on the other side.

Frequently asked questions

What muscles does the IT Band and Glute Stretch work?

IT Band and Glute Stretch primarily targets the Abductors. This makes it an effective stretching exercise for building abductors development.

What equipment do I need for the IT Band and Glute Stretch?

You will need an other to perform the IT Band and Glute Stretch. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the IT Band and Glute Stretch suitable for beginners?

The IT Band and Glute Stretch is an intermediate exercise. You should have a solid foundation of basic stretching movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.

How many sets and reps should I do for the IT Band and Glute Stretch?

Hold the IT Band and Glute Stretch for 20-30 seconds per side, repeating 2-3 times. Stretch after your workout or on rest days when your muscles are warm. Never bounce or force a stretch past your comfortable range of motion.

What are good alternatives to the IT Band and Glute Stretch?

Good alternatives include the Hip Circles (prone), Iliotibial Tract-SMR, Lying Crossover. These exercises target similar muscle groups (Abductors) and can be substituted based on available equipment or training preference.

Track this exercise