PILATES MOTION ATLAS

Standing Iliotibial Band Stretch | Self-stretch in 3D

Standing Iliotibial Band Stretch: standing (wall), outer hip. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Standing Iliotibial Band Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing (wall) · Outer hip

A self-stretch for the outer hip. Support your body and stay within a comfortable range.

Starting position

Stand side-on to a wall and place the hand nearer the wall on it. Cross the leg nearer the wall behind the other leg.

Movement phases

1. Cross the legs

Keep the soles of both feet on the floor and your upper body upright.

2. Move the hip to the wall

Slowly shift your hip towards the wall. Do not lean your upper body forwards.

3. Hold the stretch

Stop where you feel a stretch on the outside of the hip of the crossed leg.

4. Return to centre

Bring your hip back, then uncross the legs.

What to check yourself

Check that your upper body is not leaning forwards or twisting.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

AAOS OrthoInfo — Hip Conditioning Program ↗
Crossing the legs beside a wall to stretch the outer hip, bringing the knee(s) towards the chest (one or both legs), and the back of the thigh lying down (with a towel if the hands do not reach).

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