IT Band and Glute Stretch

Also called it band stretch, strap glute stretch and cross body leg stretch.

Works

Side glutes

Equipment

Other kit

Level

Intermediate

Type

Isolation

How to do it

Setup. 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.

1. 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.

Cues

• Strap around the foot.
• Swing the straight leg across.
• Pull the toes up.
• Keep both shoulders down.

Common mistakes

• Bending the knee.
• Shoulders lifting off the floor.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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