Abductors · Isolation movement
IT-Band & Glute Stretch
An isolation exercise for the abductors, with the glutes working too. No equipment needed.
Working range
20–45seconds
Progression: manual
- 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 seconds. 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 one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The IT-Band & Glute Stretch fits into hypertrophy and strength splits that prioritize abductors volume.
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