Lie on your side with a foam roller positioned under the outside of your lower thigh, just above the knee.
Support your body with your bottom forearm and top foot placed flat on the floor in front of you for control.
Slowly roll along the outer thigh from just above the knee toward the hip, covering the entire IT band.
Pause on any particularly tender spots for 20-30 seconds to allow the tissue to release.
Roll back down toward the knee in a slow, controlled manner.
Continue rolling for 30-60 seconds, then switch to the other side.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 2 sets of 30 seconds per side | Form mastery, neural adaptation |
| Intermediate | 3 sets of 45 seconds per side | Hypertrophy, moderate loading |
| Advanced | 3 sets of 60 seconds per side with dense roller | Strength, high intensity/volume |