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Foam Roller IT Band Release

Lie on your side with the foam roller under the outside of your thigh, support your weight on your forearm, and slowly roll from just below the hip to just above the knee. Alternate sides.

60s each leg, pause on tender spotsAdvancedLyingEquipment: Foam Roller

How to do the Foam Roller IT Band Release

  1. Lie on your side with the foam roller under the outside of your thigh.
  2. Support your weight on your forearm.
  3. And slowly roll from just below the hip to just above the knee. Alternate sides.

What it targets

Primary muscle groups: Knees, Hips.

Commonly included in conservative-care programs for: IT Band Syndrome, Knee Pain.

Body Fix walks you through the Foam Roller IT Band Release with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.