Standing Iliotibial Stretch

Standing Iliotibial Stretch


This exercise involves standing with one leg crossed behind the other and leaning to the opposite side to stretch the iliotibial band, which runs along the outside of the thigh. It helps to improve flexibility and reduce tightness in the hips and legs.

Muscle Group

Equipment Required

Standing Iliotibial Stretch Instructions

  1. Stand with your feet hip-width apart and cross your right leg behind your left.
  2. Extend your right arm overhead and lean to the left, feeling a stretch along the right side of your body.
  3. Hold for 30 seconds and then switch sides, crossing your left leg behind your right and extending your left arm overhead.
  4. Repeat on each side 2-3 times.

Standing Iliotibial Stretch Form & Visual

Standing Iliotibial Stretch

Standing Iliotibial Stretch Benefits

  • Helps to stretch and lengthen the iliotibial band, which can become tight and cause pain in the knee, hip, or lower back
  • Improves flexibility and range of motion in the hip and knee joints
  • Can help prevent injuries in the lower body, especially for runners and athletes who engage in activities that involve repetitive movements
  • May also help alleviate pain and discomfort associated with conditions such as IT band syndrome, patellofemoral pain syndrome, and hip bursitis
  • Can be done anywhere, without the need for any equipment or special clothing

Standing Iliotibial Stretch Muscles Worked

  • Tensor fasciae latae
  • Gluteus medius
  • Gluteus maximus
  • Quadriceps

Standing Iliotibial Stretch Variations & Alternatives

  • Seated Iliotibial Stretch
  • Lying Iliotibial Stretch
  • Standing Quad Stretch with Iliotibial Band Focus
  • Standing Hip Flexor Stretch with Iliotibial Band Focus
  • Wall Iliotibial Stretch