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IT Band and Glute Stretch

AbductorsOtherIntermediate
IT Band and Glute Stretch — start position
Start
IT Band and Glute Stretch — finish position
Finish
Muscles worked
PrimaryAbductors

How to do it

  1. 01

    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. 02

    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.

In the app

IT Band and Glute Stretch appears when you own the kit it needs and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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