IT Band and Glute Stretch

Technique

How to perform IT Band and Glute Stretch

1. Loop a stretching strap, rope, or resistance band around one foot.
2. Lie on your back and guide that leg across your body toward the opposite side while keeping it extended.
3. Keep both shoulders as close to the floor as comfortable.
4. Gently pull on the strap to draw the toes toward you and increase the stretch through the outer hip and glute.
5. Hold for 10 to 20 seconds without bouncing, then return under control and repeat on the other side.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Tensor Fasciae Latae.