Foam Roller IT Band Roll
Side-lying on a foam roller, rolling the outside of the thigh from hip to knee. Eases tightness in the outer thigh and hip that runners and cyclists often feel.
Primary muscles
- Hip Abductors
Secondary muscles
- Quadriceps
- Gluteus Medius
- Sets
- 1
- Duration
- 30–60 sec per leg
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your side propped on the bottom forearm, the outside of the bottom thigh on a foam roller and the top foot planted in front of the bottom knee.
Set the roller just below the hip bone.
Take as much weight onto the bottom leg as is tolerable, using the top foot and forearm to control it.
Roll slowly down the outside of the thigh to just above the knee.
Roll back up, pausing on tender spots, then switch sides.
Breathing: Breathe slowly and keep the leg relaxed on the roller.
Coaching tips
Top foot takes the edge off
Slow, controlled rolls
Relax the bottom leg
Common mistakes
Rolling onto the knee joint
Letting the hips sag and twist
Rolling fast to get it over with
Safety notes
This area can be very tender; reduce pressure with the top leg rather than forcing it.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.