IT Band and Glute Stretch
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.
How to program the IT Band and Glute Stretch
Sets and reps
As an isolation movement, the IT Band and Glute Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The IT Band and Glute Stretch is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the IT Band and Glute Stretch work?
The IT Band and Glute Stretch primarily targets the Abductors.
What equipment do I need for the IT Band and Glute Stretch?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the IT Band and Glute Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
