Abductors · Isolation movement
IT-Band & Glute Stretch
A isolation exercise that targets the abductors with secondary work in glutes. Performed with bodyweight.
Primary muscle
Abductors
Secondary muscles
Glutes
Equipment
Bodyweight
Difficulty
Beginner
How to perform the IT-Band & Glute Stretch
- Stand tall and cross one leg behind the other, planting the back foot on the far side.
- Reach the arm on the crossed-behind side up and over, bending the torso toward the front leg.
- Push the hip of the back leg outward so you feel a stretch along the outer hip and thigh down the crossed-behind side.
- Keep both feet flat and hold for time, then uncross and repeat on the other side.
Suggested working range: 20–45 reps. Default progression: manual.
Common mistakes
- •Letting the feet roll onto their edges instead of keeping them flat and stable.
- •Leaning forward or twisting the torso rather than bending cleanly to the side over the hip.
- •Forcing the side bend so far that the balance breaks instead of pushing the hip out gently.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The IT-Band & Glute Stretch fits naturally into hypertrophy and strength splits that prioritize abductors volume.
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