Seated IT Band Stretch

Click below to be guided through a 1 minute Seated IT Band Stretch stretch

01:00

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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.

Seated IT Band Stretch
Repeat for each leg/arm

The Seated IT Band Stretch focuses on opening and lengthening the IT band, reducing tightness in the outer thighs. Sit with one leg extended, cross the other over, and gently lean towards the crossed leg.

Starting position

  1. Sit on the floor with one leg extended straight out.
  2. Cross the other leg over the extended one, placing the foot flat on the floor.
  3. Ensure both hips are grounded.
  4. Sit tall with a straight spine.

Motion

  1. Lean gently towards the crossed leg, feeling a stretch along the outer thigh and IT band.
  2. Hold the position and breathe deeply.
  3. Switch sides when prompted, repeating the movement on the opposite leg.
Tips
  1. Maintain a straight back to target the IT band effectively.

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