IT Band and Glute Stretch

How to do the IT Band and Glute Stretch

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.

Muscles worked

Role	Muscles
Primary	abductors
Equipment	other equipment
Difficulty	intermediate

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Lying Crossover Bodyweight Hip Circles (prone) Bodyweight Standing Hip Circles Bodyweight Windmills Bodyweight Iliotibial Tract-SMR Foam Roller Monster Walk Resistance Bands

Harder than the IT Band and Glute Stretch

Lying Crossover expert · Bodyweight

Common questions

What muscles does the IT Band and Glute Stretch work?

The IT Band and Glute Stretch primarily works the abductors. Iliotibial Tract-SMR, Lying Crossover, and Hip Circles (prone) train the same muscle, across 4 equipment types.

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

The Right Equipment. Without the right equipment, Lying Crossover, Hip Circles (prone), and Standing Hip Circles train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the IT Band and Glute Stretch suitable for beginners?

It is rated intermediate. No easier variation of this pattern is catalogued; build the abductors with a different movement first.

Similar exercises

Iliotibial Tract-SMR Foam Roller Lying Crossover Bodyweight Hip Circles (prone) Bodyweight Standing Hip Circles Bodyweight Windmills Bodyweight Monster Walk Resistance Bands