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Exercise Lab

Outer-Thigh Stretch

View Instructions

Equipment

  • Stretching (No Equipment Needed)

Muscle Groups

  • Hips & Buttocks

Purposes

  • Stretches Glute medius
  • Stretches Ilio-tibio (IT) band area

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Description

  • Stand next to a wall and place the closest hand on the wall for support.
  • With the leg closest to the wall, cross it behind the other leg.
  • Then slide the hips toward the wall, stretching the outside thigh of the leg closest to the wall.
  • Repeat with the other side.

ProTip

  • While stretching, slowly move the thighs forward or back to find the optimal stretch

Mistakes

  • Leaning forward at the hips or waist
  • Pushing the hips away from instead of toward the wall
  • The leg nearest the wall in front instead of behind