Supine IT Band Stretch
Lying on your back with a strap around one foot, you take the straight leg across the body to stretch the outer hip and glute, the lying counterpart to the standing IT band stretch.
Primary muscles
- Hip Abductors
Secondary muscles
- Gluteus Medius
- Glutes (Gluteus Maximus)
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with both legs straight and a strap or band around one foot, the ends in the opposite hand.
Raise the strapped leg with the knee straight.
Guide the leg across your body toward the opposite side, keeping it off the floor.
Pull the strap to draw the toes back and hold when you feel the stretch along the outside of the hip and thigh.
Bring the leg back to center and switch sides.
Breathing: Breathe slowly and let the leg ease across on each exhale.
Coaching tips
Both shoulders stay down
Knee straight
Move from the hip, not the lower back
Common mistakes
Rolling the hips and trunk with the leg
Bending the knee
Letting the shoulder lift off the floor
Safety notes
Only take the leg as far across as you can without the lower back twisting.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.