In most cases of iliotibial band syndrome there is some weakness of the core abdominal and hip muscles that lead to biomechanics problems and increased stress on the iliotibial band, lead to IT band pain and discomfort.

These exercises are four of the best Iliotibial Band Strength Exercises can help improve hip and core strength and reduce the pain of iliotibial band syndrome

Clam shell exercise for IT Band

The “clam shell” exercise strengthens the external rotators of the hips, which help stabilize the pelvic when standing or running. Using a stretch band or stretch cord for the clam shell exercise can increase the firing and activation of the gluteus muscles

Single Leg Pelvic Bridge for Iliotibial Band

The single leg pelvic bridge is another great exercise to help strengthen the gluteus and help with IT band syndrome. IF you feel that you are using too much hamstring, try doing the sing leg pelvic bridge just on the heel instead of the entire foot flat on the floor. Pushing from just the heel will help isolate the gluteus muscles instead of the hamstrings.

Donkey Kicks Exercise for IT Band Syndrome

Donkey kicks are another easy strength exercise that also targets the gluteus muscles of the hip and will help with iliotibial band issues. They key with Donkey Kicks is to keep the knee bent in order to relax the hamstrings and focus the contraction on the gluteus muscles.

Dirty Dogs Exercise for Iliotibial Band Pain

The Dirty Dogs exercise is a variation of the Donkey Kick exercise that focuses on strengthening the gluteus muscles. The main difference between the Donkey Kick and the Dirty Dog is that the Dirty Dog strength exercise is done by internal and external rotation of the hip which the Donkey Kick is flexion and extension of the hip. Be sure to do both exercises slowly and concentrate on contracting the gluteus muscles.