IT Band Foam Rolling

Beginner Level of Difficulty

Foam rolling the IT Band help to loosen up the tissue and work out any tightness that you might be experiencing.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Abdominals


The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Equipment Used

Picture of Foam Roller

Foam Roller

The equipment used for foam rolling consists of a foam cylinder of various sizes; commonly 12 inches long, 6 inches in diameter. However, longer foam rolls up to 36 inches in length are produced for rolling over certain muscles in the back.

Exercise Instructions

it band foam rolling - step 1

Step 1

Start on your side with the foam roller placed underneath your hip.

it band foam rolling - step 2

Step 2

Slowly roll along the seam of your leg placing as much weight as you can on the foam roller.

it band foam rolling - step 3

Step 3

Stop just above your knee joint and then slowly roll back up to you hip.