Standing IT Band Stretch
Outer thigh & hip release
How to
Standing, cross one leg behind the other, then lean your upper body and hips to the side away from the back leg, reaching the same-side arm overhead. A wall nearby can help with balance.
Benefits
- Targets the iliotibial band along the outer thigh, often overlooked
- Popular with runners and cyclists for outer-knee and hip discomfort
- A good complement to hamstring and quad stretches for full leg coverage
Practice
Hold 20-30 seconds per side, easing off if any pinching is felt at the knee rather than a stretch along the thigh.
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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.
