Exercise Comparison
IT Band and Glute Stretch vs Lying Crossover
Side-by-Side
Muscle Analysis
Shared
Instructions
IT Band and Glute Stretch
Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.
Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for 10-20 seconds, and repeat on the other side.
Lying Crossover
Lie on your back with your legs extended.
Cross one leg over your body with the knee bent, attempting to touch the knee to the ground. Your partner should kneel beside you, holding your shoulder down with one hand and controlling the crossed leg with the other. this will be your starting position.
Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.
Verdict
Both exercises target the abductors. IT Band and Glute Stretch is a intermediate exercise using other, while Lying Crossover is expert and uses bodyweight. Choose IT Band and Glute Stretch if you're looking for a more accessible option, or Lying Crossover for a greater challenge.