Standing IT Band Stretch

Physical Requirements

• Basic balance ability
• Sufficient hip mobility to cross one leg behind the other
• Adequate core stability to maintain upright posture

Starting Position

• Stand tall with feet together
• Core engaged, shoulders relaxed
• Optional: Position yourself near a wall for support

Movement Pattern

1. Cross right leg behind left leg
2. Lean torso to the right side while pushing right hip out
3. Hold the position while maintaining balance
4. Return to start and repeat on opposite side

Form Cues

• Keep both feet firmly planted throughout the stretch
• Avoid rotating the pelvis forward or backward
• Focus on feeling the stretch along the outside of the hip and thigh

Technical Mastery

• Experiment with slight knee bend variations to target different aspects of the IT band
• Use micro-movements to find the most effective stretch position

Programming Tips

• Perform 2-3 sets per side
• Hold each stretch for 30-60 seconds
• Best performed after warming up or post-workout
• Excellent addition to pre-run mobility routine