Eccentryx / Exercise Atlas / recovery
Supine IT Band Stretch
Lie on back, strap foot, and guide leg across body with pelvis heavy.
Muscles
- Primary
- outer thigh
- Supporting
- tensor fasciae latae
Mechanics
- Pattern
- static stretch
- Equipment
- bodyweight, strap
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Outer hip and thigh lengthen without twisting the low back.
- Progression
- Add a slow exhale each time the leg crosses midline.
- Regression
- Bend the knee and reduce cross-body range.
Watch for
- Letting opposite hip lift
- Pulling from the knee
Substitutions
- IT Band Roll
- Figure-four stretch
- 90/90 hip stretch