Side Gluteal/Iliotibial Band Stretch Three - Video

The five steps demonstrated in this video are:

(1) Lift your hip off the floor, push it forwards slightly and then lower it back down to the floor again.

(2) Walk the bottom foot back.

Once in this position, as best you can, try not to let the foot drift forwards again.

(3) Straighten out the bottom knee.

To do this IMAGINE (as you can see no one is actually doing it to me on the video for real!) one person is fixing your foot to the floor and another person is pushing your knee back to straighten the knee out. When you attempt to recreate this by yourself, like I have done on the video, there will be some drifting forwards of the foot, but try to minimise this as best you can, and you don’t want to lock the knee back completely you want a little bit of bend in it. A common mistake is to straighten the knee by simply kicking the foot forwards.

(4) Turn your head in the direction of the leg being stretched.

(5) Clench your buttocks for the duration of the stretch.