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Standing Iliotibial Stretch

Standing Iliotibial Stretch

The Standing Iliotibial Stretch is a fantastic exercise that targets your iliotibial (IT) band, a thick band of connective tissue that runs along the outside of your thigh. This stretch helps to improve flexibility and mobility in your hips, outer thighs, and glutes. It's an excellent choice for athletes or individuals who engage in activities like running, hiking, or cycling, as it specifically targets tightness in the IT band. To perform the Standing Iliotibial Stretch, you start by standing tall with your feet hip-width apart. Cross the leg you want to stretch behind the opposite leg, so the foot is slightly turned outward. Keeping your torso upright, gently lean towards the opposite side, away from the stretched leg, until you feel a deep stretch along the outside of your thigh. It's crucial to remember to keep your back straight and avoid any forward or backward bending during this stretch. Hold the position for 20-30 seconds, feeling the tension ease off gradually, then switch legs and repeat on the other side. Aim to perform this stretch two to three times on each leg, adjusting the intensity based on your comfort level. Regularly incorporating the Standing Iliotibial Stretch into your fitness routine can help prevent knee pain, improve your overall lower body flexibility, and enhance your athletic performance. Remember to warm up your muscles before stretching and perform this exercise after your workout or as part of your regular stretching routine for optimal results.


  • Stand tall with your feet hip-width apart and cross your right leg over your left leg.
  • Keep both legs straight and slowly bend your upper body to the left side, reaching your right arm over your head.
  • Feel the stretch along the outer side of your right leg.
  • Hold the stretch for 20-30 seconds, focusing on deep and controlled breathing.
  • Release the stretch and repeat on the other side, crossing your left leg over your right leg.
  • Remember to maintain proper posture throughout the exercise, keeping your core engaged and your shoulders relaxed.
  • Perform 2-3 sets of the stretch on each side, gradually increasing the duration of each hold as your flexibility improves.

Tips & Tricks

  • Use a sturdy object, such as a wall or a chair, for support while performing the stretch.
  • Keep your back straight and engage your core muscles throughout the stretch.
  • Start with a gentle stretch and gradually increase the intensity.
  • Hold the stretch for 20-30 seconds on each side, and repeat 2-3 times.
  • Breathe deeply and relax during the stretch.
  • Avoid bouncing or jerking movements; instead, focus on slow and controlled stretches.
  • If you experience any pain or discomfort, make sure to modify the stretch or consult a professional.
  • Perform the stretch after a workout or when your muscles are warm.
  • To deepen the stretch, try leaning your upper body slightly forward while maintaining proper alignment.
  • Remember to stretch both sides evenly for balanced flexibility.

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