The IT band is a long piece of connective tissue that stems from the glute and TFL, runs down the outer thigh and attaches to the knee. There are many factors to consider when treating IT band syndrome, but in most cases it’s caused by weak glutes, which leads to poor stability and irritation of the outer knee.

Hold for 20-30 seconds and repeat 5x, twice per day. Avoid pain that exceeds 3/10 during the exercise. Make sure to also foam roll and stretch the glutes, TFL, quads and IT band to keep everything loose and firing optimally.