IT Band and Glute Stretch

IT Band and Glute Stretch is a flexibility - gluteal and lateral hip line exercise involving Hip abductors. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hip abductors
Secondary muscles: Gluteus maximus, Tensor fasciae latae, Hamstrings
Exercise type: Flexibility - gluteal and lateral hip line

Exercise technique

Setup
Lie face up and loop a strap around the ball of one foot.
Lift
Hold the ends and comfortably raise that leg.
Cross
Keep the knee extended as you move the leg across your body.
Support
Support the foot in the air with the strap rather than forcing it to the floor.
Ankle
Draw your toes gently toward you with low strap pressure.
Stretch
Breathe at an angle that creates a comfortable outer-hip stretch.
Release
Bring the leg back to the center, bend the knee and lower before switching.

Key technique points

Place the strap around the ball of the foot.
Do not lock the knee backward.
Start with a small crossing angle.
Keep your shoulders on the floor.
Do not aim to reach the floor with your foot.
Look for the stretch along the outer hip.

Common mistakes

Pressing the foot down

Do not force the crossing movement to end range with external pressure.

Rotating the pelvis quickly

Do not swing the leg across your torso and twist your lower back.

Pulling the strap hard

Do not load the ankle and knee unnecessarily.

Lifting the shoulder

Do not rotate your upper body off the floor with the leg.

Locking the knee

Do not force the joint backward to keep the leg long.

Expecting the wrong tissue response

Do not force the tough band tissue to lengthen instead of sensing a hip stretch.

Frequently asked questions