Side-Lying Leg Raise for IT Band

beginner

10-15 repetitions per side. 2-3 sets. Yoga mat

Suitable For

IT Band Syndrome

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.