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Abductors · Beginner

Lying IT Band Stretch

Controlled flexibility drill to improve comfortable range of motion.

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Lying IT Band Stretch demonstration

Exercise overview

Training details

AbductorsGlutes

Equipment

Resistance Band

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back and loop a band around one foot.
  2. 02Raise that leg with the knee comfortably straight while the other leg stays long on the floor.
  3. 03Hold the band with the opposite hand and guide the raised leg across the body.
  4. 04Keep both shoulders grounded and stop when a comfortable stretch is felt along the outer hip and thigh.
  5. 05Hold for the prescribed time, return slowly, and switch sides.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteFoam Roll IT BandComparable substituteExercise Ball Lying Abductor StretchComparable substituteLateral Band WalkComparable substituteSide Lying Leg RaiseComparable substituteElevated Pigeon

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