Banded IT-Band Stretch

Muscles worked by the Banded IT-Band Stretch

Primary

AbductorsHip Abductors

Secondary

GlutesGluteus MaximusGlute MediusGluteus Medius

Also called: hip abductors, outer thigh, abductor muscles.

Equipment

Resistance Band

Also called: power band, pull-up band, assistance band, tube band, tubing band, long resistance band.

How to do the Banded IT-Band Stretch

1. Lie on your back with a band around one raised foot.
2. Hold the band with the opposite hand.
3. Draw the straight leg across your body toward the floor.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Keep both shoulders down on the floor.
• Stop when you feel a stretch along the outer thigh.

At a glance

Banded IT-Band Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Clamshells
• Side-Lying Hip Abduction
• Band Assisted Pull Ups
• Banded Adductor Stretch
• Banded Ankle Stretch
• Banded Calf Stretch
• Banded Chest Stretch
• Banded Figure-4 Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-it-band-stretch",
  "name_en": "Banded IT-Band Stretch",
  "name_de": "IT-Band-Dehnung mit Band",
  "name_es": "Estiramiento de Banda Iliotibial con Banda",
  "description_en": "A lying stretch that uses a band to draw one leg across the body and target the outer thigh and hip.",
  "description_de": "Eine liegende Dehnung, die mit einem Band ein Bein über den Körper zieht und die äußere Oberschenkel- und Hüftseite anspricht.",
  "description_es": "Un estiramiento tumbado que usa una banda para cruzar una pierna sobre el cuerpo y trabajar el muslo y la cadera externos.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "resistance_band",
  "body_part": "upper_legs",
  "primary_muscles": [
    "abductors"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "gluteus_medius"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on your back with a band around one raised foot.",
    "Hold the band with the opposite hand.",
    "Draw the straight leg across your body toward the floor.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Lege dich auf den Rücken, ein Band um einen gehobenen Fuß.",
    "Halte das Band mit der gegenüberliegenden Hand.",
    "Ziehe das gestreckte Bein über den Körper Richtung Boden.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Acuéstate boca arriba con una banda en un pie elevado.",
    "Sujeta la banda con la mano contraria.",
    "Lleva la pierna estirada cruzando el cuerpo hacia el suelo.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Keep both shoulders down on the floor.",
    "Stop when you feel a stretch along the outer thigh."
  ],
  "tips_de": [
    "Halte beide Schultern am Boden.",
    "Stoppe, sobald die Außenseite des Oberschenkels dehnt."
  ],
  "tips_es": [
    "Mantén ambos hombros en el suelo.",
    "Detente al sentir el estiramiento en el muslo externo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/banded-it-band-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-it-band-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.