My favorite stretch for the piriformis muscle is the one below:

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1. IT Band Strength Exercises – Donkey Kicks for Gluteal Muscle Strength

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.

To do the “dirty dog” exercise, simply lift one leg out to the side. Focus on contracting and firing the gluteal muscles and also be sure to hold the leg at the top position for several seconds and continue to engage the gluteus muscles.

If you need help, check out the Youtube video below for an example of this IT Band exercise.

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1. IT Band Strength Exercises – Donkey Kicks for Gluteal Muscle Strength
2. Best Strength Exercises For Iliotibial Band Syndrome – Clam Shell Exercises
3. Single Leg Pelvic Bridge – Another Iliotibial Band Strengthening Exercise

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.

The key to the single-leg pelvic bridge exercise is to really focus on firing or activating the gluteal muscles. In many of the cases we see, the athletes are very “hamstring dominant”, meaning that they rely on the hamstrings or the back of the thighs to do the majority of the work and do not fire the gluteus maximus and gluteus medius muscles, which are better at stabilizing the hip and pelvic. Keeping a strong and stable hip and pelvic can decrease the rotational stress on the iliotibial band and on the knee, ankle and foot.

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1. IT Band Strength Exercises – Donkey Kicks for Gluteal Muscle Strength
2. Best Strength Exercises For Iliotibial Band Syndrome – Clam Shell Exercises

Donkey kicks are another easy strength exercise that is also one of our favorite strength exercises for the pelvic, hip and leg. The Donkey kick targets the gluteus muscles of the hip and will help with iliotibial band issues. The trick key with Donkey Kicks to get the best gluteal muscle activation is to keep the knee bent in order to relax the hamstrings and focus the contraction on the gluteus muscles. Try this exercise in two different ways to see the difference that bending the knee makes in regards to firing the glut medius and glut maximus.

In the first position, kick the leg straight back, extending from the hip and the knee and hold the leg parallel to the floor. You should feel the hamstring muscle and the rest of the muscles in the back of the thigh contract and fire. In most cases, this muscle firing pattern is typical of most runners and other athletes that struggle with Iliotibial Band Syndrome.

Now return the leg back to the starting position (back to your hands and knees position). In the second variation of the Donkey Kick, keep the knee bent at 90 degrees as you extend from the hip. Think of trying to push your heel and foot up towards the ceiling instead of directly behind you. With the knee now flexed, you should feel a stronger contraction of the gluteal muscles.

Check out the video below for one example of Donkey Kicks, and feel free to leave a comment!

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1. Best Strength Exercises For Iliotibial Band Syndrome – Clam Shell Exercises

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. Its important to do the clam shell exercise in a slow and controlled manner, focusing on activating the gluteus muscles. Many athletes try to do this hip exercise too quickly and don’t focus on the proper technique. When performing the clam shell exercise, try to use a three to four second count in each direction. if you are using a stretch or thera-band, be sure to hold the leg in the externally rotated position for several seconds before starting the downward (internal rotation) movement.

If you don’t have a stretch cord or stretch band, use a large towel wrapped loosely around the thighs (but tight enough that it provides resistance when you take the top leg into full external rotation)

Enjoy the video below of the Clam Shell exercise for helping with IT Band Syndrome.

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Your on-line guide to beating Iliotibial Band problems!

Follow along with our IT Band exercises and stretches or purchase our IT Band Secrets ebook for a comprehensive approach to fixing your IT band problems!

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