IT Band and Glute Stretch

A intermediate stretching exercise for the glutes, done with a other equipment.

IT Band and Glute Stretch: finishing position

Main muscles: Glutes
Equipment: Other equipment
Level: Intermediate
Movement: Static

How to do the IT Band and Glute Stretch

Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.
Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for 10-20 seconds, and repeat on the other side.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the IT Band and Glute Stretch

Questions

What muscles does the IT Band and Glute Stretch work?

Mainly the glutes.

Is the IT Band and Glute Stretch good for beginners?

It's rated intermediate. Beginners can build up to it with Ankle On The Knee first.

What can I do instead of the IT Band and Glute Stretch?

Good alternatives that train the glutes: Windmills, Ankle On The Knee, Iliotibial Tract-SMR or Knee Across The Body.

How many sets and reps of the IT Band and Glute Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).