IT Band and Glute Stretch
How to do the IT Band and Glute Stretch with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abductors
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Other
How to do the IT Band and Glute Stretch
- 1
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.
- 2
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.
Log it, see it on your body.
Every IT Band and Glute Stretch set you log feeds Ascend's anatomy heatmap, so your abductors volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the IT Band and Glute Stretch fits
The IT Band and Glute Stretch shows up in training built around a specific goal. See how it fits:
More abductors exercises
IT Band and Glute Stretch: common questions
What muscles does the IT Band and Glute Stretch work?
The IT Band and Glute Stretch primarily works the Abductors.
Is the IT Band and Glute Stretch suitable for beginners?
The IT Band and Glute Stretch is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
How do I do the IT Band and Glute Stretch with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your IT Band and Glute Stretch sets, free.
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