Side-Lying Leg Raise for IT Band
beginner
10-15 repetitions per side. 2-3 sets. Yoga matSuitable For
Contraindications
- Avoid if you have sharp hip pain during the movement
Benefits
- Strengthens gluteus medius and hip stabilizers
- Reduces excessive hip adduction during gait
- Decreases IT band strain during running
- Improves knee tracking and alignment
Weakness in the hip abductors, particularly the gluteus medius, is a primary cause of IT band syndrome. When these muscles are weak, the hip drops during walking or running, increasing tension on the IT band. This exercise targets the root cause.
How to Perform
Lie on your unaffected side with legs straight. Slowly lift your top leg to about 45 degrees, keeping it straight and slightly behind your body. Hold for 2 seconds. Lower slowly and repeat. Avoid rotating your hip forward or backward.
Suitable For
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.