Foam Roll IT Band | Gymacetamol

Muscles Worked

Primary

Quadriceps

Secondary

Glutes

Quick Cues

1

Lie on your side

2

Roll along the outer thigh

3

Pause on tender spots

4

Breathe and relax

Equipment Needed

Foam Roller

Lie on your side with the foam roller under your outer thigh.
Support yourself with your forearm and top foot on the floor for balance.
Roll slowly from just above the knee to the hip.
Pause on any tender spots for 20-30 seconds.
This area is often very sensitive, so control the pressure with your supporting leg.
Roll for the desired duration, then switch sides.

Common Mistakes

Rolling directly on the IT band bone

Moving too quickly

Not supporting the body weight with the arms

Pro Tips

Sit on the roller and roll from your glutes to just above your knee

Cross one leg over the other to increase pressure on one hamstring

Roll slowly and pause on any tight spots for 20-30 seconds

Your Progress

Variations

Lying Hamstring Stretch

Lacrosse Ball Hamstring Release

Standing Hamstring Stretch