Train Your IT Band the Right Way: Why Load Matters More Than Activation

Stop chasing “activation”—start building real strength with isometric load

Why Activation Alone Won’t Strengthen Your IT Band

Your IT band may not technically be a tendon, but it likes to be trained like one.

LOAD!!

You can do all the glute med and hip flexor work you want - and you should! - but that isn’t going to make your IT band any stronger.

Tendons love load. They get stronger with load. Specifically isometric load.

So train the IT band the same way.

These 3 variations of a side plank not only challenge the core but they put a lot of load on the lateral hip and IT band.

Changing up the surface you put your feet on ensures subtle changes in stabilizer muscle activation.

With this exercised you are putting the lateral hip and IT band of the bottom leg under intense isometric load, while the lateral hip flexors of the top leg get a movement based workout.

At the same time, your core is engaged and braced - and building strength.

All of these muscles are important for running efficiency and for reduced risk of injury.