IT Band and Glute Stretch
An intermediate mobility exercise that works the glutes.
Starting position
End position
How to Do IT Band and Glute Stretch
- 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.
- 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.
Muscles Worked
Alternatives to IT Band and Glute Stretch
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Lying Glute
An advanced mobility exercise that works the glutes, needing no equipment.
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2
Seated Glute
An advanced mobility exercise that works the glutes, needing no equipment.
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3
Iliotibial Tract-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
-
4
Piriformis-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
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5
Windmills
An intermediate mobility exercise that works the glutes.
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6
Hip Circles (prone)
A beginner isolation mobility exercise that works the glutes, needing no equipment.
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7
Lying Crossover
An advanced mobility exercise that works the glutes, needing no equipment.
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8
Standing Hip Circles
A beginner isolation mobility exercise that works the glutes, needing no equipment.
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9
Ankle On The Knee
A beginner mobility exercise that works the glutes.
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10
Knee Across The Body
A beginner mobility exercise that works the glutes.
Frequently Asked Questions
What muscles do it band and glute stretch work?
IT Band and Glute Stretch primarily works the glutes.
What equipment do I need for it band and glute stretch?
The source dataset does not record equipment for it band and glute stretch. Check the instructions above before you set up.
IT Band and Glute Stretch: is it suitable for beginners?
IT Band and Glute Stretch is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of it band and glute stretch?
Lying Glute, Seated Glute, Iliotibial Tract-SMR train the same primary muscles and are listed with 7 more alternatives above.
How do I log it band and glute stretch in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the glutes on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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