Outer Hip Stretch

This is a great stretch for reducing tightness in the Iliotibial band - a long thick strip of fascia running down the outside of the thigh.

Teaching Points

  • Stand with the leg to be stretched behind the other.
  • Lean over to the non-stretching side.
  • Push the hip you wish to stretch out to the other side.
  • Hold for between 10 and 30 seconds.


  • Perform leaning forwards, using the wall or a table for support.
  • Take the leg being stretched as far across your body as possible.

Muscles Stretched

It can be stretched in a seated position as shown here.

Teaching Points:

  • To stretch the Tensor Fascia Latae muscle In a seated position the athlete pulls the knee across and in towards the body.
  • A stretch should be felt in the outer thigh and hip.
  • Do not stretch into pain.
  • Hold for 20-30 seconds, rest and repeat 2-3 times.