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StretchingintermediateOther

IT Band and Glute Stretch

Primary

Abductors

Equipment

Other

Level

intermediate

IT Band and Glute Stretch demonstration

IT Band and Glute Stretch, starting position

IT Band and Glute Stretch, finishing position

How to Perform

1Loop 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.
2Keeping 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.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing

Muscles Worked

Front

Back

Abductors

Exercise Details

Category: Stretching
Force: static
Mechanic: N/A
Level: intermediate

Exercise Variations

Home workout modifications

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Without Weights

Bodyweight options

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Frequently Asked Questions

What muscles does IT Band and Glute Stretch work?

IT Band and Glute Stretch primarily targets the Abductors.

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

IT Band and Glute Stretch requires Other.

Is IT Band and Glute Stretch suitable for beginners?

IT Band and Glute Stretch is classified as intermediate level. Beginners should master foundational movements first.

Alternatives to IT Band and Glute Stretch

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Windmills

Abductors

Lying Crossover

Abductors

Iliotibial Tract-SMR

Abductors

Hip Circles (prone)

Abductors