7 iliotibial (IT) band syndrome exercises to ease leg and knee pain and stiffness

Hinge Health physical therapists share the top iliotibial band syndrome exercises and stretches to help you move more comfortably.

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Senior man performing ilitobilial band syndrome exercises in bright living room with white sofa and beige curtains

Date de Publication: Sep 23, 2025

Senior man performing ilitobilial band syndrome exercises in bright living room with white sofa and beige curtains

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Find relief from knee pain, knee locking, stiff knees, & more.

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1. Clamshell

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2. Straight leg raise

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3. Bridge

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4. Lateral wall push

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5. Knee rocking

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6. Bent over hip extension

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7. Seated glute stretch

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Le sommaire

7 iliotibial band syndrome exercises

2. Straight leg raise

4. Lateral wall push

5. Knee rocking

6. Bent over hip extension

7. Seated glute stretch

Personalizing your IT band syndrome exercises

Benefits of IT band syndrome exercises

How long does it take IT band syndrome to heal?

How Hinge Health can help you

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