Setup and loading
Strap, rope, or band.
How to do the it band and glute stretch step by step
- Lie down with a strap around one foot.
- Cross the straight leg over to the opposite side.
- Hold for 20-30 seconds.
Form cues
- Shoulders down on the floor
- Leg straight
Common mistakes
- Lifting the opposite shoulder
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Sets and reps for your goal
Mobility
2-3 x 20-40 s per side2-3 sets of 30-60 seconds or 8-10 slow reps. Daily or before training.
Work in a pain-free range with slow breathing. A little often is better than a lot once in a while.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Resistance bandsSeveral strengths to progress and warm up before training.
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Variations and similar exercises
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