Outer hip and IT band exercises
176 exercises that work the outer hip and it band (tensor fasciae latae), easiest first.
At home or with basic kit 166
- Bodyweight Clamshell Beginner friendly · No equipment
- Clamshell Beginner friendly · No equipment
- Lying IT Band Stretch — Bent Knee Beginner friendly · No equipment
- Open-the-Gate — Standing Beginner friendly · No equipment
- Side-to-Side Step Touch Beginner friendly · No equipment
- Standing IT Band Stretch — Wall Supported Beginner friendly · Wall / Door Frame
- Standing Side Body Stretch Beginner friendly · No equipment
- Box Step — 4-Count Forward Beginner friendly · No equipment
- Close-the-Gate Hip Drill Beginner friendly · No equipment
- Crossover Run — Slow Beginner friendly · No equipment
- Fire Hydrant Beginner friendly · No equipment
- Gate Pose — Reduced Lean Beginner friendly · No equipment
- Isometric Hip Abduction Hold Beginner friendly · No equipment
- Leg Swing — Side to Side Beginner friendly · Wall / Door Frame
- Lying IT Band Stretch Beginner friendly · No equipment
- Open-the-Gate Hip Drill Beginner friendly · No equipment
- Reclined Pigeon — Foot on Wall Beginner friendly · Wall / Door Frame
- Resistance Band Clamshell Beginner friendly · Resistance Band
- Resistance Band Lateral Walk Beginner friendly · Resistance Band
- Resistance Band Standing Hip Abduction Beginner friendly · Resistance Band
- Seated Hurdle Trail Leg Beginner friendly · No equipment
- Single Leg Circle — Smaller Arc Beginner friendly · No equipment
- Slow Oblique Kick Chamber Beginner friendly · No equipment
- Slow Roundhouse Chamber Beginner friendly · No equipment
- Standing Hip Abduction Beginner friendly · No equipment
- Standing IT Band Stretch Beginner friendly · No equipment
- Supine Spinal Twist Beginner friendly · No equipment
- Windshield Wiper Beginner friendly · No equipment
- Cone Touch — 4-Point Beginner friendly · Training Cones
- Crossover Step — Slow Deliberate Beginner friendly · Agility Ladder
- Gate Pose Beginner friendly · No equipment
- Gomukhasana — Strap Assist Beginner friendly · Yoga Strap
- Head-to-Knee Pose Beginner friendly · No equipment
- Hip 90/90 Active Rotation Beginner friendly · No equipment
- Hip 90/90 Transition Beginner friendly · No equipment
- Hip CARs Beginner friendly · No equipment
- Hip Rotation — Standing Beginner friendly · No equipment
- Hurdle Step — Over Only Beginner friendly · Mini Hurdles
- Lumbar-Locked Hip Rotation Beginner friendly · No equipment
- Reclined Pigeon Beginner friendly · No equipment
- Resistance Band Hip Abduction Beginner friendly · Resistance Band
- Resistance Band Hip Abduction with Forward Lean Beginner friendly · Resistance Band
- Resistance Band Monster Walk Beginner friendly · Resistance Band
- Scorpion Stretch Beginner friendly · No equipment
- Side Body Stretch — Both Arms Overhead Beginner friendly · No equipment
- Side-to-Side Step Touch with Arm Reach Beginner friendly · No equipment
- Single Leg Circle Beginner friendly · No equipment
- Slow Crescent Sweep Beginner friendly · No equipment
- Supine Spinal Twist — Straight Leg Beginner friendly · No equipment
- T-Step — Walk Through Beginner friendly · Agility Ladder
- Triangle Pose — Hand on Block Beginner friendly · Yoga Block
- Wide-Legged Forward Fold Beginner friendly · No equipment
- Agility Ladder — Lateral In-Out Some experience helps · Agility Ladder
- Bharadvaja's Twist Some experience helps · No equipment
- Cow Face Pose Some experience helps · No equipment
- Footwork Pattern — Box Step Some experience helps · No equipment
- Hip 90/90 — Torso Lean Forward Some experience helps · No equipment
- Hip 90/90 with Torso Lean Some experience helps · No equipment
- Hip Rotation — Loaded Some experience helps · Weight Plates
- Lateral Bear Walk Some experience helps · No equipment
- Lateral Footwork Drill Some experience helps · No equipment
- Leg Conditioning Strike Some experience helps · No equipment
- Leg Swing — Side to Side Unsupported Some experience helps · No equipment
- Pigeon Pose Some experience helps · No equipment
- Plant and Cut — 45 Degree Some experience helps · No equipment
- Resistance Band Monster Walk with Squat Some experience helps · Resistance Band
- Resisted Lateral Shuffle — Light Band Some experience helps · Resistance Band
- Rotational Step — Resistance Band Some experience helps · Resistance Band
- Roundhouse Kick — Ground Based Some experience helps · No equipment
- Roundhouse Kick — Low Target Some experience helps · No equipment
- Sleeping Pigeon Pose Some experience helps · No equipment
- Standing IT Band Stretch — Arm Overhead and Lean Some experience helps · No equipment
- Triangle Pose Some experience helps · No equipment
- Wide-Angle Seated Forward Fold Some experience helps · No equipment
- Windshield Wiper — Legs Extended Some experience helps · No equipment
- Agility Ladder — In-In-Out-Out Some experience helps · Agility Ladder
- Agility Ladder — Lateral In-Out — Both Directions Some experience helps · Agility Ladder
- Balance Board Mediolateral Tilt Drill Some experience helps · Balance Board
- Cone Touch Pattern — Star Reach Some experience helps · Training Cones
- Coordination Ladder — Crossover Step Some experience helps · Agility Ladder
- Crossover Run Some experience helps · No equipment
- Defensive Slide — Lateral Some experience helps · No equipment
- Head-to-Knee — Forehead to Shin Some experience helps · No equipment
- Hip CARs — Unsupported Some experience helps · No equipment
- Hurdle Step — Over and Under Some experience helps · Mini Hurdles
- Lateral Bear Walk — Band Resistance Some experience helps · Resistance Band
- Lateral Bound without Rotation Some experience helps · No equipment
- Lateral Gecko Crawl Some experience helps · No equipment
- Lateral Hurdle Hop Some experience helps · Mini Hurdles
- Lotus Pose Some experience helps · No equipment
- Mirror Drill — 2m Grid Some experience helps · No equipment
- Oblique Kick Drill Some experience helps · No equipment
- Roundhouse Kick Drill Some experience helps · No equipment
- Side Kick Drill Some experience helps · No equipment
- Single Leg Circle — Leg Lower Some experience helps · No equipment
- Star Jump Some experience helps · No equipment
- 4-Corner Agility Drill Some experience helps · Training Cones
- Agility Ladder — Ali Shuffle Some experience helps · Agility Ladder
- Agility Ladder — Ickey Shuffle Some experience helps · Agility Ladder
- Agility Ladder — Scissors Some experience helps · Agility Ladder
- Agility Ladder Side Shuffle Some experience helps · Agility Ladder
- Ali Shuffle — Maximum Speed Some experience helps · Agility Ladder
- Bharadvajasana II Some experience helps · No equipment
- Box Drill Some experience helps · Training Cones
- Box Step — 8-Count with Direction Changes Some experience helps · No equipment
- Cone Slalom Sprint Some experience helps · Training Cones
- Cone Touch — 8-Point Some experience helps · Training Cones
- Crescent Kick Drill Some experience helps · No equipment
- Crossover Run — Maximum Speed Some experience helps · No equipment
- Gate Pose — Arm Bind Some experience helps · No equipment
- Heavy Leg Conditioning — Graduated Intensity Some experience helps · No equipment
- Lateral Bound with Rotation Some experience helps · No equipment
- Lateral Box Jump Some experience helps · Plyo Box / Step Platform
- Lateral Gecko Crawl — Eyes Closed Some experience helps · No equipment
- Lateral Shuffle — Reactive Stop Some experience helps · No equipment
- Lateral Shuffle and Touch Some experience helps · No equipment
- Mini Hurdle Run — Lateral Some experience helps · Mini Hurdles
- Mini Hurdle Run — Lateral Both Directions Some experience helps · Mini Hurdles
- Plant and Cut Some experience helps · No equipment
- Proprioception Step — Perturbation Board Some experience helps · Balance Board
- Resisted Lateral Shuffle — Band Some experience helps · Resistance Band
- Skater Jump Some experience helps · No equipment
- V-Cut Sprint Drill Some experience helps · No equipment
- Wide-Angle Seated — Chest to Floor Some experience helps · No equipment
- Zigzag Sprint Drill Some experience helps · Training Cones
- Agility Ladder — Rotational Step Advanced · Agility Ladder
- Agility Ladder — T-Step / Crossover Advanced · Agility Ladder
- Arrowhead Drill Advanced · Training Cones
- Box Step — Eyes Closed Advanced · No equipment
- Cone Touch — Reactive (coach calls) Advanced · Training Cones
- Crossover Step — Max Speed Advanced · Agility Ladder
- Head Kick — High Roundhouse Advanced · No equipment
- Hurdle Step — Speed Pattern Advanced · Mini Hurdles
- In-In-Out-Out — Backward Advanced · Agility Ladder
- Inside-Outside Crescent Combination Advanced · No equipment
- Mirror Drill Advanced · No equipment
- Multi-Direction Cone Touch — Single Leg Advanced · Training Cones
- Pro Agility Shuttle Advanced · Training Cones
- Recovery Lunge at Full Stretch Advanced · No equipment
- Scissors — Maximum Speed Advanced · Agility Ladder
- Side Kick with Pivot Entry Advanced · No equipment
- Single Leg Lateral Hop Advanced · No equipment
- Spinning Back Kick Advanced · No equipment
- Star Drill Advanced · Training Cones
- T-Drill Advanced · Training Cones
- Head Kick — Maximum Extension Advanced · No equipment
- Ickey Shuffle — Maximum Speed Advanced · Agility Ladder
- Jumping Roundhouse Kick Advanced · No equipment
- Lateral Bound with Rotation — Weighted Vest Advanced · Weighted Vest
- Mirror Drill — 4m Grid Advanced · No equipment
- Mirror Drill — with Feints Advanced · No equipment
- Plant and Cut — 90 Degree Advanced · No equipment
- Plant and Cut — Reactive (visual cue) Advanced · No equipment
- Pro Agility Shuttle — Reactive Start Advanced · Training Cones
- Pro Agility Shuttle — Timed Advanced · Training Cones
- Repeated Roundhouse — Max Speed Advanced · No equipment
- Resisted Lateral Shuffle — Heavy Band Advanced · Resistance Band
- Rotational Step — Max Speed Advanced · Agility Ladder
- Spinning Back Kick — Max Speed Advanced · No equipment
- Star Drill — 8-Point Advanced · Training Cones
- T-Drill — Reactive (signal at each cone) Advanced · Training Cones
- T-Drill — Timed Advanced · Training Cones
- T-Step — Max Speed Advanced · Agility Ladder
- V-Cut with Defender Reaction Advanced · No equipment
- Zigzag Sprint — Tight Angles Advanced · Training Cones
- Jumping Roundhouse — Combination Entry Expert · No equipment
With gym equipment 10
- Machine Hip Abduction Beginner friendly · Hip Abductor Machine
- Cable Hip Abduction Beginner friendly · Cable Machine
- Side Splits Some experience helps · Pilates Reformer
- Wide Stance — Pause at Bottom Some experience helps · Pilates Reformer
- Hurdle Trail Leg Drill Some experience helps · Full-Size Hurdles
- Rotational Step — Lateral with Cable Some experience helps · Cable Machine
- Trail Leg at Speed Some experience helps · Full-Size Hurdles
- Copenhagen Plank Advanced · Weight Bench
- Rotational Step — Explosive Advanced · Cable Machine
- Side Splits — Single Leg Standing Advanced · Pilates Reformer