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Quads

IT Band Stretch (Standing)

The IT Band Stretch (Standing) is a stretch with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus medius 47%, gluteus maximus 19% and quads (vastus lateralis) 15%.

Level: BeginnerEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Stand side-on to a wall with the arm nearest the wall resting on it.
  2. Cross the outside leg in front of the inside leg.
  3. Push the inside hip out toward the wall while keeping both feet flat.
  4. Reach the outside arm overhead toward the wall to lengthen the side of the body.
  5. Hold for 30 to 45 seconds, breathing slowly, then turn around and switch sides.

Tips

  • Keep the back leg straight and the hips facing forward.
  • Let the hip do the moving rather than bending at the waist only.

Common mistakes

  • Twisting the hips toward the wall.
  • Bending the back knee.
  • Leaning the whole body into the wall.

Muscles worked by the IT Band Stretch (Standing)

  • Gluteus medius Primary47%
  • Gluteus maximus Secondary19%
  • Quads (vastus lateralis) Secondary15%
  • Hamstrings (biceps femoris) Minor6%
  • Spinal erectors (lower back) Minor5%
  • Obliques Stabilizer4%
  • Adductors Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Crossing one leg behind and leaning away stretches glute medius and TFL along the outer thigh. Flexing and externally rotating the hip, as in pigeon or figure four, lengthens glute max and the deep rotators.

IT Band Stretch (Standing) alternatives

Same equipment

Frequently asked questions

What muscles does the IT Band Stretch (Standing) work?

Mainly the gluteus medius. The gluteus maximus and quads (vastus lateralis) assist.

Is the IT Band Stretch (Standing) good for beginners?

Yes. The IT Band Stretch (Standing) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the IT Band Stretch (Standing)?

For example the 90/90 Hip Stretch, Figure Four Stretch and Knee to Opposite Shoulder Stretch. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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