IT Band
Exercises that target the it band, grouped by whether they stretch or strengthen it.
The iliotibial (IT) band is a long, thick strip of connective tissue (fascia), not a muscle, running down the outside of the thigh from the hip to just below the knee. It transmits force from the tensor fasciae latae and gluteus maximus and helps stabilize the knee.
Because it is tensioned by those muscles, IT-band tightness usually reflects an underlying imbalance — a weak gluteus medius with an overactive TFL — rather than a problem with the band itself. It is a common source of lateral (outer) knee and hip complaints in runners.
It responds better to addressing the drivers — strengthening the glutes and releasing the TFL — than to stretching the band directly. See the hip and knee exercises.
