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
1
Find a foam roller and take a seat on the floor.
2
Extend one leg out straight, rest your hands behind you to support your body and place the foam roller under your thigh.
3
Slowly move your body back and forth such that the roller moves from your hip to your knee.
4
Repeat this movement for a few minutes and then switch to the other leg.
5
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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