IT Band and Glute Stretch
The IT Band and Glute Stretch targets the Abductors and suits intermediate-level lifters. With 2 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abductors handles the primary load during this movement. This strength movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the IT Band and Glute Stretch work?
The IT Band and Glute Stretch primarily targets the Abductors. It's an effective strength exercise for building abductors strength.
Is the IT Band and Glute Stretch good for beginners?
The IT Band and Glute Stretch is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the IT Band and Glute Stretch?
You need other to perform the IT Band and Glute Stretch. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.