The Crossover Squat Stretch

The Crossover Squat Stretch May Reduce IT Band Pain

By Elizabeth Quinn, About.com

Created: October 27, 2009

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

The crossover squat stretch is often helpful for reducing the pain of IT (iliotibial) band pain or as a warm-up exercise for many field sports. This is a slightly advanced stretch that targets both the IT band and the glutes (butt muscles). In this photo, soccer star David Beckham demonstrates the perfect technique to use while performing this stretch.

How to Do the Crossover Squat Stretch

• Cross the the left leg over the right leg in a fairly wide stance.
• Slowly squat down, bending at the knees
• Keep your weight centered over the left leg and let your right heel come up slightly
• Bend slightly at the waist.
• Lift your hands up and out in from of you. and left your arms up
• You should feel a stretch along the IT band of the right leg near the hip and thigh.
• Hold this position for 20 seconds, relax and repeat on the other leg. Perform 3 times per side.
• Hold on to a support in front of you if you become fatigued.
• An alternate to holding this stretch is to use this stretch in a sideways walking motion as part of a warm up and cool down routine.

_Source:

_{R Khaund, M.D. and S Flynn, M.D., Iliotibial Band Syndrome: A Common Source of Knee Pain, the American Academy of Family Physicians, April 15, 2005.}