Exercise library · Abductors

How to Do IT Band and Glute Stretch

Step-by-step instructions, muscles worked and workouts that use the it band and glute stretch.

How to do it

1. 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.
2. 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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.