Exercise Comparison
IT Band and Glute Stretch vs Standing Hip Circles
Side-by-Side
Muscle Analysis
Shared
Only in Standing Hip Circles
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.
Standing Hip Circles
Begin standing on one leg, holding to a vertical support.
Raise the unsupported knee to 90 degrees. This will be your starting position.
Open the hip as far as possible, attempting to make a big circle with your knee.
Perform this movement slowly for a number of repetitions, and repeat on the other side.
Verdict
Both exercises target the abductors. IT Band and Glute Stretch is a intermediate exercise using other, while Standing Hip Circles is beginner and uses bodyweight. Choose Standing Hip Circles if you're looking for a more accessible option, or IT Band and Glute Stretch for a greater challenge.