AlertPlease note that the location for the NYRR Youth Running Series event on October 8 has changed from Clove Lakes Park to Silver Lake Park on Staten Island. 

IT Band Stretch

A static stretch for the Iliotibial Band, or IT Band

Tags: high school, stretches & strength, static stretches



  1. Standing upright, cross your right leg over your left. The feet should be about 12 inches apart.
  2. Lean to your right while pushing your hips to the left.
  3. For a more effective stretch, reach your left arm up and over your head towards the right.
  4. At this point you should feel a slight stretch along the outside of your left hip, thigh and knee.

Performance Points:

  • Keep your back knee straight.
  • Place most of your weight on your back leg.
  • Keep your weight distributed evenly on the bottom of your foot.
  • Make sure your hips face forward throughout the exercise; they should not twist with the legs.
  • Maintain a long spine as you lean; don't collapse at the waist.
  • Remember to breathe fluidly and be patient, as it's a tricky stretch to feel.

Training Specifics:

Duration / Reps: Hold for 30 seconds on each side

When: During the post-workout, cool-down routine


  • Increases flexibility of the IT Band

Other Stretches & Strength Videos

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