Standing IT Band Stretch
A standing stretch that crosses one leg behind the other and leans the hips sideways to stretch the outer hip (TFL) of the back leg.
Primary muscles
- Hip Abductors
Secondary muscles
- Gluteus Medius
- Obliques
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing side-on to a wall with the near hand on it, the near leg crossed behind the far leg.
Keep both feet flat and the back leg straight.
Push the hip of the back leg out toward the wall.
Reach the far arm overhead and lean the torso away from the wall for more stretch.
Hold, then switch sides.
Breathing: Breathe slowly and let the hip shift a little further on each exhale.
Coaching tips
Push the hip out, don't just bend sideways
Back leg straight
Stay tall
Common mistakes
Twisting the hips forward
Bending only at the waist
Holding the breath
Safety notes
Use the wall for balance; stretch to mild tension, never pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.