Knees-Bent Side Plank with Hip Lift

Full Article: If you have sharp and burning pain slightly above the outside of the knee, this is often the signature of IT band syndrome. The key to resolving it is strengthening the lateral and posterior muscles of the hips. By loading and strengthening these muscles, you’ll create a better relationship between these muscles and your ITB. Use this exercise to help your ITBS. • Stack your feet. • Bring your knees inline with your hips and shoulder. • Avoid sitting your butt back and instead drop your lateral hip to the ground. • Avoid arching through your low back. • Feel this in the lateral aspect of your hips and core. • Do this as a warm-up, cool down, or complement as a superset as you recover from other more intense exercises. • Try pairing with grip-intensive work. • Shoot for 2-4 sets of 8-15 reps. – Dr. Tim DiFrancesco 🚀 T Nation Site 🚀