Standing IT Band Stretch

hips, glutes, adductorsBodyweight

A standing stretch for the lateral thigh and glutes that gently improves flexibility through your hips and outer legs.

How to do it

1Stand upright with your feet together.

2Cross one leg behind the other, planting both feet flat.

3Side-bend your torso toward the front leg while reaching your opposite arm overhead.

4Hold the position, feeling a deep stretch along the outside of your hip and thigh.

5Slowly return to center and repeat on the other side.

Common mistakes

Twisting your pelvis during the lean, reducing the stretch in the target area.

Holding your breath, which prevents your muscles from relaxing.

Rushing into the stretch and losing your balance.

Breathing

Breathe smoothly and rhythmically. Exhale softly as you lean into the stretch.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.