Mobility

IT Band Roller

The IT Band Roller exercise is superb for promoting flexibility and rehabilitating the outer thigh area, from the hip to the knee. As you roll your body weight along a foam roller, you stretch and soothe the tissues, thereby reducing tension and improving mobility. It's especially beneficial for runners and cyclists, or anyone experiencing outer thigh or knee discomfort.

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IT Band Roller instructions

Step-by-step instructions

Find a foam roller and take a seat on the floor.

Extend one leg out straight, rest your hands behind you to support your body and place the foam roller under your thigh.

Slowly move your body back and forth such that the roller moves from your hip to your knee.

Repeat this movement for a few minutes and then switch to the other leg.

Avoid rolling directly on your knee; keep the rolling focused on the muscle to the outside of your thigh.

Find a foam roller and take a seat on the floor.

Extend one leg out straight, rest your hands behind you to support your body and place the foam roller under your thigh.

Slowly move your body back and forth such that the roller moves from your hip to your knee.

Repeat this movement for a few minutes and then switch to the other leg.

Avoid rolling directly on your knee; keep the rolling focused on the muscle to the outside of your thigh.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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