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Iliotibial band and buttock stretch

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Iliotibial band and buttock stretch

  1. Sit on the floor with your legs out in front of you.
  2. Bend the knee of your affected leg, and put that foot on the floor on the outside of the opposite leg. (Your legs will be crossed.)
  3. Twist your shoulders toward your bent leg, and put your opposite elbow on that knee.
  4. Push your arm against your knee to feel a gentle stretch at the back of your buttock and around your hip.
  5. Hold the stretch for at least 15 to 30 seconds.
  6. Repeat 2 to 4 times.
  7. It's a good idea to repeat these steps with your other leg.

Current as of: May 1, 2026

Author: WebMD Ignite Staff
Clinical Review Board
All WebMD Ignite education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Current as of: May 1, 2026

Author: WebMD Ignite Staff

Clinical Review Board
All WebMD Ignite education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

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This information does not replace the advice of a doctor. WebMD Ignite, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

NOTICE: This health information was not created by Columbia University Irving Medical Center and may not necessarily reflect specific CUIMC practices. For medical advice to your personal condition, please consult your doctor. Medical advice disclaimer.