Body & Balance Studio

Knee to Opposite Shoulder IT Band Stretch

stretchhippassivefront-splits

Content last reviewed: 2026-07-10

Knee to Opposite Shoulder IT Band Stretch — start/setup and end/loaded positions
Left: start / setup position. Right: end / loaded position.

How to do it

  1. Lie on your back.
  2. Bend the knee of the involved (target) leg.
  3. Grasp behind the bent knee with both hands.
  4. Pull the leg toward the opposite shoulder until you feel a stretch along the outer hip and IT band.
  5. Keep both shoulders flat on the mat — no rocking backward.
  6. Hold, then relax the leg and repeat on the other side.

Form cues

  • Keep both shoulders on the mat and stay neutral — no rocking backward
  • Pull toward the opposite shoulder, not straight to the chest
  • Breathe and ease a little deeper on each exhale

Dosage

1 × 5 reps per side

  • Frequency: daily
  • Volume: 4 reps × 30 s each side
  • Stay still and neutral for the best stretch.

Muscles worked

it band — anatomical illustration
it bandAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
gluteus maximus — anatomical illustration
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
hip abductors — anatomical illustration
hip abductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: it band, gluteus maximus, hip abductors

Active SLR Contract-RelaxATG Split SquatBack Knee Elevated Over-SplitDouble-Leg Hip HingeDynamic Knee HugDynamic Leg Cradle