Strengthening Your Hips to Solve IT Band Syndrome for Good

Why IT Band Syndrome Needs a Hip-Centric Approach

Struggling with that nagging pain on the outside of your knee or thigh? ... the real fix often lies somewhere else—your hips. Weak hip muscles, especially your glutes, can throw your entire lower body out of whack, overloading your IT band (Fredericson et al., 2014). Today, we’ll dive into why strengthening your hips is the secret sauce for solving IT band syndrome for good.

Here’s the thing: while most people try foam rolling or stretching the IT band itself (ouch!), the real fix often lies somewhere else—your hips. Weak hip muscles, especially your glutes, can throw your entire lower body out of whack, overloading your IT band. Today, we’ll dive into why strengthening your hips is the secret sauce for solving IT band syndrome for good.

Understanding IT Band Syndrome

Let’s start with the basics. The iliotibial (IT) band is a thick band of connective tissue that runs along the outside of your thigh, from your hip to just below your knee. Its job? To help stabilize your knee during activities like running, cycling, or hiking.

But here’s the kicker: the IT band isn’t a muscle—it doesn’t contract or stretch like one. So when pain creeps in, it’s usually because something else is throwing your biomechanics off balance. Common culprits include overuse, poor running form, or—you guessed it—weakness in the muscles that support your hip and knee (Niemuth et al., 2011).

Symptoms often show up as a sharp, burning pain on the outside of your knee, especially during repetitive movements like running downhill or climbing stairs. Sound familiar? If so, don’t worry—you’re on the right track to fixing it.

The Hip-IT Band Connection

Here’s the thing about your IT band—it’s a bit of a scapegoat. When it starts acting up, the root cause often isn’t the IT band itself but rather the muscles around your hips. Let’s break it down.

Your gluteus medius and gluteus maximus (fancy names for your hip stabilizers and power generators) are crucial for keeping your pelvis level and your leg aligned during activities like running or walking. When these muscles are weak, your leg can internally rotate and put extra stress on the IT band, causing that dreaded friction and inflammation (Louw & Deary, 2015; Meardon et al., 2012).

Think of your hips as the control center for your lower body. If the control center isn’t strong and stable, the IT band has to pick up the slack. Spoiler alert: it doesn’t like that. By strengthening your hips, you can take pressure off the IT band, improve your running mechanics, and wave goodbye to that annoying pain.

The Best Hip-Strengthening Exercises for IT Band Syndrome

Ready to give your hips the attention they deserve? Here are five evidence-based exercises that can help you strengthen those glutes and hip stabilizers, taking the strain off your IT band. Consistency and proper form are key, so grab a mat and let’s get started!

1. Clamshells

• How to do it: Lie on your side with your knees bent and stacked. Keep your feet together as you lift your top knee while keeping your pelvis stable. Slowly lower back down.
• Why it works: Targets the gluteus medius, a key stabilizer for your hips.
• Pro tip: Add a resistance band around your thighs for extra challenge.

2. Side-Lying Leg Lifts

• How to do it: Lie on your side with your bottom leg bent for support. Keep your top leg straight and lift it to about 45 degrees, then slowly lower it.
• Why it works: Strengthens the gluteus medius and improves lateral stability.
• Pro tip: Keep your foot flexed and don’t let your hips roll back.

3. Single-Leg Deadlifts

• How to do it: Stand on one leg with a slight bend in your knee. Hinge at your hips to lower your torso while extending your free leg behind you, then return to standing.
• Why it works: Builds strength and stability in the glutes, hamstrings, and core.
• Pro tip: Start with bodyweight only, then add dumbbells as you progress.

4. Glute Bridges

• How to do it: Lie on your back with your knees bent and feet flat on the floor. Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
• Why it works: Activates the gluteus maximus, a powerhouse muscle for running.
• Pro tip: Try single-leg bridges to challenge each side individually.

5. Lateral Band Walks

• How to do it: Place a band around your knees, step sideways keeping tension on the band at all times. Control the band, move slowly and controlled.
• Why it works: Works on the lateral stabilizers (glutes) of the hips and secondarily the quads and hamstrings. 
• Pro tip: Keep the knees bent in an athletic posture

Tips for Success:

• Perform these exercises 2–3 times per week.
• Focus on slow, controlled movements to engage the right muscles.
• Gradually increase resistance with bands or weights as you get stronger.

When and How to Incorporate Hip Strengthening into Your Routine

Consistency is the magic ingredient when it comes to seeing results from your hip-strengthening exercises. Here’s a simple guide to weaving these movements into your fitness routine without overloading your schedule.

How Often Should You Do These Exercises?

• Beginner: Start with 2 days per week, focusing on mastering proper form.
• Intermediate/Advanced: Increase to 3 days per week as your hips get stronger.
• Pro Tip: Schedule these exercises on non-running days or after lighter runs to avoid overfatigue.

How Long Should Each Session Last?

A well-rounded hip-strengthening session can take as little as 15–20 minutes. Perform 2–3 sets of each exercise with 10–15 repetitions per set. If you’re short on time, prioritize the exercises that target your weak spots—your glutes will thank you later.

Pairing Hip Strengthening with Other IT Band Treatments

While hip strengthening is a cornerstone of IT band recovery, it works best when combined with other strategies:

Stretching 

Focus on your hip flexors, glutes, and TFL muscles to complement your strength work.

Foam Rolling

Use it to release tight spots around the IT band, but don’t rely on it alone. Read my guide to foam rolling for IT Band Syndrome. 

Form Check

Poor running mechanics can keep triggering IT band pain. Consider a running form analysis.

By following a structured routine and integrating other treatments, you’re setting yourself up for long-term success.

Progress Beyond the Pain: Building Resilient Hips for Injury-Free Running

Congratulations! By committing to hip strengthening, you’re not only addressing IT band syndrome but also building a foundation for healthier, pain-free running. But how do you maintain those gains and prevent future injuries?

Tips for Long-Term Hip Strength

1. Stay Consistent: Incorporate hip exercises into your routine at least once a week, even after the pain subsides. Think of it as maintenance for your body.
2. Progress Gradually: Over time, add resistance bands, weights, or more challenging variations of the exercises to keep your muscles adapting.
3. Cross-Train: Activities like yoga, Pilates, and cycling can enhance hip stability and balance, reducing your risk of reinjury.
4. Focus on Form: Whether it’s during exercises or running, proper technique is non-negotiable. A running form analysis can help pinpoint issues you might miss.

Benefits Beyond the IT Band

Strong hips do more than protect your IT band:

• Improved Running Efficiency: A stable pelvis and strong glutes translate to smoother, more powerful strides.
• Reduced Risk of Other Injuries: From runner’s knee to Achilles tendonitis, resilient hips play a preventive role across the board.
• Better Overall Fitness: Strong hips support daily activities like climbing stairs, lifting, or simply walking without discomfort.

Your Next Steps

Ready to level up? Check out our Strength Training for Runners Program for a comprehensive plan that includes hip-focused exercises and more. Or, explore our free resources like the DIY Running Analysis Guide to fine-tune your form.

Call to Action

So, there you have it—a hip-strengthening roadmap to conquer IT band syndrome for good! Now it’s your turn to take action. Start incorporating these exercises today and unlock the potential of strong, stable hips. For an individualized step-by-step plan designed specifically for runners like you, sign up my our online coaching.

Your journey to pain-free running starts now. Let’s do this together!