references
Cleveland Clinic: "Iliotibial Band Syndrome"
The single-leg bridge is one preventive IT band exercise you can do right in your own living room, no equipment necessary.
Image Credit: DjordjeDjurdjevic/iStock/GettyImages
Image Credit: DjordjeDjurdjevic/iStock/GettyImages
- Exercises
- What If You Already Have IT Band Pain?
7 IT Band Stretches Every Runner Should Do
Sets
3
Reps
5
Kneel on the ground with your right foot on the floor, knee bent at 90 degrees and left knee on the ground, bent at 90 degrees. Slowly push your hips forward into your right knee, keeping your back flat. Hold this position for 20 seconds. Return to the starting position. Raise your arms straight above your head and reach to the right, bending your torso. Hold here for 20 seconds. Repeat this motion 5 times and then switch sides.
Show Instructions
Sets
3
Reps
5
IT Band Pain? Don’t Roll It. Do This Instead
Sets
3
Reps
8
Lie on your back with your arms across your chest, feet flat on the floor and knees pointing toward the ceiling. Raise your right foot a few inches off the ground, keeping the 90-degree bend. Drive the hips up into the air, drawing your bellybutton into your spine to help keep your back flat. Slowly lower your hips back to the ground. Repeat this motion for 8 reps and switch sides.
Show Instructions
Sets
3
Reps
8
Pull your bellybutton into your spine to contract your core. Hold your midsection active through the entire exercise to prevent your back from over-arching.
Sets
3
Reps
10
Place a small resistance band around your legs, right above your knees.
Bend your knees slightly and balance your weight evenly in both legs.
Keeping your right leg stable, rotate your left knee inward, pivoting your left foot.
Rotate your left foot outward so your knee points away from the right leg.
That’s one rep. Repeat this motion 10 times.
Repeat this motion on the other side.
Show Instructions
Sets
3
Reps
10
Cleveland Clinic: "Iliotibial Band Syndrome"
