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Janet Smith BeBlessed Health and Fitness

Janet Smith BeBlessed Health and Fitness

Wife, Step Parent, Doggie Momma, Shoe Lover, Foodie, Beer Drinker and Transformation Coach who loves her family, friends and Jesus. Life is about balance. Enjoy the ride while taking care of your health. My family and my health are my WHY. The reason why I care about fitness and nutrition. My journey to live a healthy lifestyle has changed my life and it's turned into a passion for helping others change their lives too. Transformation is possible. I believe in YOU!


7 Exercises for your IT Band

Posted by Janet Smith on May 3 2016, 09:44am

Categories: #fitness program

For you runners out there, IT Band Syndrome can be a real problem. It seems to be most common with runners but it can affect anyone. It's best to prevent it rather than treat it so consider adding these exercises to your daily routine.

For the original article and more info on IT Band Syndrome, read the original article on the Map My Run blog.


Here are the exercises:

1. Side Leg Raise
Lie on your right side with both legs straight. Slowly raise your left leg about 45 degrees, then lower. Repeat on both sides. To make this move more challenging, use an exercise band around your ankles to increase resistance.
Reps: 20–30 on each side

7 Exercises for your IT Band

2. Clam Shell
Lie on your right side with your knees bent at a 90-degree angle to your torso. Keeping your feet together, use your glutes to slowly open and close your legs like a clamshell. Keep the motion controlled, and don’t allow your pelvis to rock throughout the movement. Use an exercise band just above your knees to increase resistance.
Reps: 20–30 on each side

7 Exercises for your IT Band

3. Hip Thrust
Lie on your back with your arms at your sides, knees bent and your feet on the floor. Pushing your heels into the ground, use your glutes to raise your pelvis up until your body forms a straight line from your knees to your shoulders. Lower slowly, then repeat. For a more advanced version, raise one leg into the air and perform the same exercise with each leg individually.
Reps: 20–30 on each side

7 Exercises for your IT Band

4. Side Hip Bridge
Lie on your side with your feet elevated 1–2 feet off the ground on a stable surface. Lift your torso using your hip muscles while keeping your spine stable, then lower slowly.
Reps: 10–30 on each side

7 Exercises for your IT Band

5. Side Shuffle
Stand with your legs about hip-width apart with an exercise band around your ankles. Take 10 steps to the right, then 10 back to the left. This is one set. The exercise band should remain tight enough to provide resistance throughout the entire movement.
Reps: 3–5 sets

7 Exercises for your IT Band

6. Pistol Squat
Stand on your right leg with your left knee raised out in front of you. Slowly lower yourself, balancing on your right leg and allowing your left leg to straighten out in front of you. Try to lower yourself until your quad is just about parallel with the floor, then slowly come back up.
Reps: 5–15 per leg

7 Exercises for your IT Band

7. Hip Hike
Stand on your right foot. Start with your pelvis in a neutral position, and then drop the left side so it is several inches below the right side of your pelvic bone. Use your right hip muscle to lift your left side back to its neutral position.
Reps: 10–30 on each side

7 Exercises for your IT Band

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