> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# IT band foam roll

> Beginner · Dynamic · Unilateral

<video controls playsInline preload="none" poster="/images/exercises/e14k.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe14k%2Fe14k-264.mp4?alt=media&token=6a340f9f-e91c-4686-9f01-7633057b6bf0" className="w-full aspect-square rounded-xl" />

Also known as: Iliotibial Band foam roll.

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 27 s |

## Technique

1. Lie on the ground on one side, placing a foam roller under your bottom thigh.
2. Roll up and down on the roller along your leg from the hip to the knee, applying pressure where you feel more tension.
3. Help yourself move and apply the right pressure with your hands and top leg.

<Info>
  **Logging:** Work each side for the time indicated.
</Info>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/foam-roller" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00q.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=c8f3c35bba23d1341251127649771378" alt="Foam roller" noZoom className="m-0 w-full h-full object-contain" width="258" height="148" data-path="images/equipment/q00q.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Foam roller</span></a></div>

<Accordion title="View Similar Exercises" icon="shuffle">
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</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/it-band-foam-roll-e14k). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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