24 Expert-Recommended IT Band Stretches for Total Leg Health

Have you ever felt a tightness on the outside of your knee, especially after a run? Did you notice discomfort while climbing stairs or getting up from a chair? If so, you may have experienced IT band syndrome, when the iliotibial band becomes irritated or inflamed. IT band stretches and flexibility exercises can help alleviate the pain associated with this condition and improve mobility. This article will help you understand why IT band stretches and flexibility exercises are significant, how to perform them correctly, and how to incorporate them into your routine. IT band syndrome may sound scary, but with some simple stretches, flexibility exercises, and strengthening movements, you can return to your regular activities in no time.
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Pliability's mobility app offers a range of targeted routines to help you address IT band pain and improve your mobility. With easy-to-follow videos and step-by-step instructions, you can quickly learn the stretches and exercises to help you get back to moving comfortably. 

What is the IT Band, and What Causes Tight IT Bands?

The iliotibial band, or IT band, is a thick band of connective tissue running down the outside of the thigh, connecting the hip to the knee. The IT band begins at the hip bone (the iliac crest) and runs down to the knee (the lateral tibial condyle). 

It helps stabilize the hip and knee and aids movement. The IT band is vital in allowing the legs to move in coordination. You'll quickly know if the IT band gets tight and irritated.   

What Causes Tight IT Bands? 

If you’ve ever experienced knee pain, there’s a chance it’s caused by a tight IT band and not an issue with your knee. You’ll often feel aches during lateral movements or when you’re putting more weight on the affected leg, during running, or other high-impact activities. For that reason, tightness is common among runners, cyclists, and people who walk for long distances. “You can think of the IT band like a rubber band,” Matheny says. “If there’s a lot of tension or a lack of movement on either end of the band, you’re going to get more pull on the band itself. That’s where people get issues and it feels tight.”    

‍Having bowed legs, one leg that’s shorter than the other, knee arthritis, rotating your ankle, leg, or foot in when you move, and weak hip, butt, or abdominal muscles, can also cause IT band tightness or what’s known as IT band syndrome (ITBS), the Cleveland Clinic explains.   

What is IT Band Syndrome?  

ITBS is a condition in which connective tissue rubs against the thigh bone, resulting in pain along the outside of your thighs, hips, or knees, per Cleveland Clinic. “People usually come in with IT band syndrome when they lack hip extension, and when you lose that hip extension, it’s a chain reaction of events that happen,” Brian Gurney, D.P.T., C.S.C.S., a trainer, board-certified sports clinical specialist, and physical therapist at BeFit Therapy in New York City explains. “It’s harder for your glutes to engage. You start to push more weight to the outside of your leg to compensate. The IT band and calves get tight, and your whole leg mechanics change.”   

IT Band Syndrome Symptoms  

These are some of the most significant signs of ITBS, according to Cedars-Sinai:  

• You have pain outside the knee.  
• The pain is an achy, burning feeling that sometimes spreads up your thigh to your hip.  
• You may only notice the pain when you exercise, especially running.  
• The pain tends to be worse right after you strike your foot.  
• The pain may only start toward the end of your workout.  
• As ITBS worsens, the pain might start earlier and continue even after you’ve stopped exercising, Cedars-Sinai says. Going up and down stairs may also aggravate it.  

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24 Expert-Recommended It Band Stretches for Total Leg Health

1. Side-lying Leg Raises

This exercise targets your core, glutes, and hip abductors, which helps improve stability. For more support, bend your bottom leg. For a challenge, use a resistance band around your ankles.

How to do it:

• Lie on your right side with your left hip directly over your right.
• Keep your body straight, pressing your left hand into the floor for support.
• Use your right arm or a pillow to support your head.
• Position your foot so your heel is slightly higher than your toes.
• Slowly raise your left leg.
• Pause here for 2 to 5 seconds.
• Slowly return to the starting position.
• Do 2 to 3 sets of 15 to 20 repetitions on each side.

2. Forward Fold with Crossed Legs

The forward fold stretch helps relieve tension and tightness along your IT band. You’ll feel a stretch along the muscles on the side of your thigh as you do it. Pour all your weight onto your back foot to stretch more deeply.

Use a block or prop under your hands if they don’t reach the floor, or if you have any low back pain. If you have concerns with blood coming to your head, keep your back flat and your head raised.

How to do it:

• Stand with your feet hip-distance apart.
• Cross your left foot over your right, aligning your pinkie toes as much as possible.
• Inhale and extend your arms overhead.
• Exhale as you hinge forward from your hips and lengthen your spine to come into a forward bend.
• Reach your hands toward the floor, and elongate the back of your neck
• Keep your knees slightly bent.
• Hold this position for up to 1 minute, then do the opposite.

3. Cow Face Pose

This yoga pose relieves tightness in your glutes, hips, and thighs, improving flexibility and mobility. It also stretches your knees and ankles.

Avoid sinking over to one side. Use a cushion to ground both sitting bones evenly into the floor so your hips are even. To make this pose easier, extend your bottom leg out straight.

How to do it:

• Bend your left knee and position it at the center of your body.
• Draw in your left foot toward your hip.
• Cross your right knee over the left, stacking your knees.
• Place your right heel and ankle to the outside of your left hip.
• Hold this position for up to 1 minute.
• To go deeper, walk your hands forward to fold into a forward bend.
• Hold this position for up to 1 minute, then do the opposite.

4. Seated Spinal Twist

This stretch relieves tightness in your spine, hips, and outer thighs. It opens your shoulders and chest, allowing for improved posture and stability.

For a more gentle stretch, extend your lower leg out straight. Place a cushion under this knee if your hamstrings are incredibly tight.

How to do it:

• From a seated position on the floor, bend your left leg and place your left foot outside your right hip.
• Bend your right leg and flat your right foot on the floor outside your left thigh.
• Exhale as you twist your lower body to the right.
• Place your left fingertips on the floor, bending your hips.
• Wrap your elbow around your knee, or place your elbow to the outside of your knee with your palm facing forward.
• Gaze over your back shoulder.
• Hold this position for up to 1 minute, then do the opposite.

5. Foam Roller Stretch

This exercise requires you to have a foam roller. Use it to roll out tension, muscle knots, and tightness around your IT band.

Focus on any areas where you’re experiencing tightness or irritation. Go slowly over these areas.

How to do it:

• Lie on your right side with your upper thigh resting on the foam roller.
• Keep your right leg straight and press the sole of your left foot into the floor for support.
• Place both hands on the floor for stability, or prop yourself up on your right side.
• Foam roll down to your knee before rolling back up to your hip.
• Continue for up to 5 minutes, then do the opposite side.

6. Wall or Chair-Supported Stretch

Choose a spot to stand where your left side is a few inches away from a wall or the back of a chair. Stand straight with your feet together. Cross your right leg behind your left leg. Using a wall or chair for support, lean slightly forward and to the left. You should feel your IT band stretch on your right side. Hold for 30 seconds and return to standing. Repeat five times. Repeat with the wall or chair to the right of your body and your left leg behind your right.

How to do it:

• Stand straight with your feet together, left side a few inches away from a wall or chair.
• Cross your right leg behind your left.
• Using the wall or chair for support, lean slightly forward and to the left.
• Hold for 30 seconds.
• Return to standing.
• Repeat five times.
• Switch sides and repeat.

7. Forward-Folding IT Stretch

Start in a standing position with your feet together. Cross your right leg over your left leg, setting your right foot down flat on the outside of your left foot. Reach down toward your feet. Bend as far as is comfortable to get a good stretch but not hurt. Breathe deeply as you hold for 30 seconds. Repeat with the left foot in front. Repeat five times.

How to do it:

• Stand with your feet together.
• Cross your right leg over your left leg, setting your right foot down flat on the outside of your left foot.
• Reach down toward your feet.
• Bend as far as is comfortable to get a good stretch but not hurt.
• Breathe deeply as you hold for 30 seconds.
• Repeat with the left foot in front.
• Repeat five times.

8. Back-Lying IT Band Stretch

Lie on your back with your knees bent 90 degrees. Lift your right leg so your right ankle hooks around your left knee. Stretch both legs down toward the ground to the right. Hold for 30 seconds. Repeat with your left ankle over your right knee, pulling your legs to the left. Repeat five times.

How to do it:

• Lie on your back with your knees bent at 90 degrees.
• Lift your right leg and hook your right ankle around your left knee.
• Stretch both legs down toward the ground to the right.
• Hold for 30 seconds.
• Repeat on the opposite side.
• Repeat five times.

9. Strap IT Band Stretch

Lie on your back with your legs straight. Loop an exercise strap, resistance band or belt around your right foot. Lift your right leg straight before bringing it across your body (to the left) while keeping your hips flat. You should feel a gentle stretch along your right outer thigh. Hold for 30 seconds. Repeat with your left foot. Repeat five times.

How to do it:

• Lie on your back with your legs straight.
• Loop an exercise strap, resistance band or belt around your right foot.
• Lift your right leg straight.
• Bring it across your body (to the left) while keeping your hips flat.
• Hold for 30 seconds.
• Repeat on the opposite side.
• Repeat five times.

10. Cross-Legged Forward Fold

Stand with your feet together. Cross your right leg behind your left. Drop your hands toward the floor. Fold your torso over until you feel a stretch along the outside of your right leg. Hold this position for 15 seconds. Switch sides and repeat.

How to do it:

• Stand with your feet together.
• Cross your right leg behind your left.
• Drop your hands toward the floor.
• Fold your torso over until you feel a stretch along the outside of your right leg.
• Hold this position for 15 seconds.
• Switch sides and repeat.

11. Seated Cross Twist

Sit on the floor with your legs straight out in front of you. Bend your right leg and cross it over your left leg. Plant your right foot flat outside your left knee or thigh, depending on your hip flexibility. Hug your right knee toward your chest with your left arm. Twist your torso to the right until you feel a stretch in your right glute. Hold this stretch for 15 seconds. Switch sides and repeat.

How to do it:

• Sit on the floor with your legs straight out in front of you.
• Bend your right leg and cross it over your left leg.
• Plant your right foot flat on the outside of your left knee or thigh, depending on your hip flexibility.
• Hug your right knee toward your chest with your left arm.
• Twist your torso to the right until you feel a stretch in your right glute.
• Hold this stretch for 15 seconds.
• Switch sides and repeat.

12. Standing Quad Stretch

Stand with your feet together. If needed, hold onto a wall or chair with your left hand for balance. Kick your right foot behind you. Grab your right ankle or foot with your right hand. Pull it in toward your glute. Extend your right knee toward the floor. Press your hips forward until you feel a stretch in the front of your right hip and quad. Hold the stretch for 15 seconds. Switch sides and repeat.

How to do it:

• Stand with your feet together. 
• Hold onto a wall or chair with your left hand for balance if needed.
• Kick your right foot behind you. 
• Grab your right ankle or foot with your right hand.
• Pull it in toward your glute. 
• Extend your right knee toward the floor.
• Press your hips forward until you feel a stretch in the front of your right hip and quad.
• Hold the stretch for 15 seconds. 
• Switch sides and repeat.

13. Supine Figure Four

Lie on your back. Bend your knees and place your feet flat on the floor. Cross your left ankle over your right thigh. Clasp the back of your right thigh with your hands. Gently pull your right thigh toward your chest until you feel a stretch on your left side. Hold the stretch for 15 seconds. Switch sides and repeat.

How to do it:

• Lie on your back. 
• Bend your knees and place your feet flat on the floor.
• Cross your left ankle over your right thigh. 
• Clasp the back of your right thigh with your hands.
• Gently pull your right thigh toward your chest until you feel a stretch on your left side. 
• Hold the stretch for 15 seconds. 
• Switch sides and repeat.

14. Abductor Stretch

If your IT band is being overused, it’s normal to feel pain in the outer thighs, since it’s what connects them to your knees and glutes. Sit on an exercise mat or towel with your knees bent and the soles of your feet pressed together on the floor before you. Place your hands on the floor behind you for balance. Sit up straight, tilting your pelvis forward and leaning into the hands, as you let the legs sink toward the floor, then relax and let knees come up slightly. You can also grasp your feet and fold over your legs for a deep stretch.

How to do it:

• Sit on an exercise mat or towel with your knees bent and the soles of your feet pressed together on the floor in front of you.
• Place your hands on the floor behind you for balance.
• Sit up straight, tilting your pelvis forward and leaning into the hands, as you let the legs sink toward the floor.
• Relax and let knees come up slightly. 
• You can also grasp your feet and fold over your legs for a deep stretch.

15. Deep Lumbar Rotation

Faceup on an exercise mat with a yoga strap or resistance band wrapped outside your left ankle. Holding both ends of the band in your right hand, pull up to raise your left leg so the foot is pointing toward ceiling. Keeping leg straight, pull the band to the right to extend your left leg across your body, keeping the left hip on floor. Try not to roll onto the exterior of your right leg. Hold, then repeat on opposite side.

How to do it: 

• Lie faceup on an exercise mat with a yoga strap or resistance band wrapped outside your left ankle.
• Holding both ends of the band in your right hand, pull up to raise your left leg so the foot is pointing toward the ceiling.
• Keeping the leg straight, pull the band to the right to extend your left leg across your body, keeping the left hip on the floor.
• Try not to roll onto the exterior of your right leg. 
• Hold, then repeat on opposite side.

16. Quad Stretch

Lie on your left side and curl your body into fetal position with your legs stacked directly over each other. Hold your left leg at the shin with your left hand and your right ankle with your right hand. Keeping your body in tucked position, pull your right leg behind you. (The tucked position helps isolate your quads.) Hold, then repeat on the opposite side.

How to do it: 

• Lie on your left side and curl your body into fetal position with your legs stacked directly over each other.
• Hold your left leg at the shin with your left hand and your right ankle with your right hand.
• Keeping your body in a tucked position, pull your right leg behind you. The tucked position helps isolate your quads.
• Hold, then repeat on the opposite side.

17. Quad and Hip Wall Stretch

Kneel in front of a wall, facing away from it. Keeping your left knee on the floor, raise your left foot behind you and let it rest against the wall. Step your right leg out with the foot flat on the floor, your knee bent, and your thigh parallel to the floor. Hold, then repeat on the opposite side. If you experience knee pain, consider putting a folded yoga mat or towel under your knee.

How to do it: 

• Kneel in front of a wall, facing away from it. 
• Keeping your left knee on the floor, raise your left foot behind you and let it rest against the wall.
• Step your right leg out with the foot flat on the floor and the knee bent, thigh parallel to the floor.
• Hold, then repeat on the opposite side. 
• If you experience knee pain, consider putting a folded yoga mat or towel under your knee.

18. Quad Stretch with Yoga Strap

Stand to the right of a bench. Keeping your right foot on the floor, rest your left knee on the bench. Lift your left foot behind you and wrap a long yoga strap or resistance band around it. Bend the right knee and lean forward until you feel the stretch in your left quads and hip flexors. Hold for 30 seconds, then repeat on the opposite side. If you don’t have access to a bench, you can also do this stretch on the floor.

How to do it: 

• Stand to the right of a bench. 
• Keeping your right foot on the floor, rest your left knee on the bench. 
• Lift your left foot behind you and wrap a long yoga strap or resistance band around it. 
• Bend the right knee and lean forward until you feel the stretch in your left quads and hip flexors. 
• Hold for 30 seconds, then repeat on the opposite side. 
• If you don’t have access to a bench, you can also do this stretch on the floor.

19. Spinal Rotation

Sit on the floor with your knees bent and feet flat on the floor. Twist your torso to the right, pressing against the outside of your right knee with your left arm and while looking behind you. Hold, then repeat on opposite side.

How to do it: 

• Sit on the floor with your knees bent and feet flat on the floor.
• Twist your torso to the right, pressing against the outside of your right knee with your left arm and while looking behind you. 
• Hold, then repeat on opposite side.

20. Crossover Stretch

This stretch is done standing up. Stand with your legs hip width apart and cross your right leg over your left, with both feet on the ground. You can rest your hand on a wall or table for support. With most of your weight in the left foot, push your bottom slightly out and toward the left side until you feel a stretch along your IT band. This stretch helps work your glutes and surrounding muscles. Hold for 10 seconds. Relax, and repeat. You’ll also want to repeat this on the other side.

How to do it: 

• Stand with your legs hip width apart. 
• Cross your right leg over your left, with both feet on the ground.
• Rest your hand on a wall or table for support if desired. 
• With most of your weight in the left foot, push your bottom slightly out and toward the left side until you feel a stretch along your IT band. 
• Hold for 10 seconds. 
• Relax, and repeat. 
• Switch sides and repeat.

21. Pigeon Pose

This classic yoga pose can help stretch your IT band, too. Start in a downward dog position before bending the bottom half of your left leg and placing it on the ground in between your hands. Keeping your right leg straight, extend it back until your knee is on the ground. Lean your weight forward until you feel a stretch. If you’re flexible, try moving your left leg so that it’s at an angle that’s perpendicular to your right leg. Hold, and repeat on the other side.

How to do it: 

• Start in a downward dog position. 
• Bend the bottom half of your left leg and place it on the ground in between your hands. 
• Keeping your right leg straight, extend it back until your knee is on the ground. 
• Lean your weight forward until you feel a stretch. 
• If you’re flexible, try moving your left leg so that it’s at an angle that’s perpendicular to your right leg. 
• Hold, and repeat on the other side.

22. Knee to Opposite Shoulder IT Band Stretches

Here is a relaxing stretch to round out your IT band stretching routine: Lie on your back. Bend the knee of the involved (hurting) leg. Grasp behind the bent leg's knee with both hands and pull the involved leg toward the opposite shoulder. Hold for 30 seconds. Relax your leg. Repeat four times.

How to do it: 

• Lie on your back. 
• Bend the knee of the involved (hurting) leg. 
• Grasp behind the bent leg's knee with both hands. 
• Pull the involved leg toward the opposite shoulder. 
• Hold for 30 seconds. 
• Relax your leg. 
• Repeat four times.

23. Clamshell Exercise

The clamshell exercise effectively strengthens the muscles surrounding the hip and provides stability to the IT band, which can ultimately alleviate knee pain. Technique is important for the best results, so the physiotherapist will likely guide the exercise to correct any form issues.

How to Perform A Clamshell:

• Lie on your side with your legs bent at a 90-degree angle, heels together, and feet in line with your spine.
• Keep your feet touching and lift your top knee as high as you can without moving your pelvis or lower back.
• Lower your knee back down slowly.
• The physiotherapist will direct on the number of sets and repetitions for best results.

24. Hip Flexor Stretch

Tight hip flexor muscles can contribute to IT band tightness and knee pain. Stretching the hip flexors can help relieve this tension and improve overall hip mobility.

How To Perform The Exercise:

• Kneel on the ground and step your right leg forward, bending your knee at a 90-degree angle.
• Keep your left knee on the ground and shift your weight forward slightly.
• Tuck your pelvis under and engage your glutes to feel a stretch in the front of your left hip.
• Repeat on the other side by stepping your left foot forward. Regularly incorporating

hip flexor stretches can help reduce tension in the IT band, alleviating knee pain.

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