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How to Do Foam Rolling - IT Band — Form, Muscles & Tips

Learn how to do the Foam Rolling - IT Band: step-by-step form, muscles worked, foam roll setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Lie on your side with the foam roller under your outer thigh just above the knee.
  2. Stack your feet or place the top foot on the floor for support.
  3. Slowly roll from just above the knee up to your hip.
  4. Pause on tender areas and roll for 60-90 seconds per side.