Foam Roll IT Band
Lie on your side with a foam roller placed under the outside of your thigh, between the hip and the knee, and prop yourself up on your forearm. Stack or cross your top leg for support and slowly roll along the outer thigh, shifting your bodyweight onto the roller. Pause and breathe on any tight or tender spots, then continue rolling through the full length of the outer thigh. Keep the movement slow and controlled, then switch to the other leg.
How it is executed
- Lie on your side with a foam roller placed under the outside of your thigh, between the hip and the knee, and prop yourself up on your forearm.
- Stack or cross your top leg for support and slowly roll along the outer thigh, shifting your bodyweight onto the roller.
- Pause and breathe on any tight or tender spots, then continue rolling through the full length of the outer thigh.
- Keep the movement slow and controlled, then switch to the other leg.
- Muscles worked
- Quadriceps
- Primary muscle
- Vastus lateralis
- Equipment
- Foam roller
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- Strength · Stability
