IT Band Stretch Exercise Guide & Video

Share on FacebookTweet about this on TwitterShare on StumbleUponShare on RedditPin on Pinterest


Step 1. Stand near a wall or piece of sturdy exercise equipment. Cross your right leg over your left leg at the ankle. Use your right arm to support yourself.

Step 2. Extend your left arm overhead reaching toward your right ankle and bending slightly to the right at the waist. You will feel a stretch along your left outer hip.

Step 3. Hold for 20 to 30 seconds. Continue to breath rhythmically and slowly. Do not hold your breath.

Step 4. Ease out of the stretch, switch legs, and repeat.


The IT Band stretch is an important and overlooked stretch. Tightness in the IT band can be very painful and limiting. The user should be careful not to stretch too far or stretch too hard. This can do more harm than good. Stretching is important and should be incorporated in all exercise routines. Stretching can help limit injury to the ligaments and muscles. By stretching the muscle before working out, you can actually lift more weight.

IT Band Stretch 1
IT Band Stretch 2

Updated: March 31th, 2015