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Table 2 Weekly progression of exercise in experimental hip strengthening exercise group (group C)

From: Iliotibial band syndrome rehabilitation in female runners: a pilot randomized study

Exercise regimenDuration (s and reps × sets)
Exercise 1: Progression
Modified side plankWeek 1: 30 × 2*
 Week 2: 40 × * (Each side)
Modified side plank with clamshellWeek 3: 10 reps x 2 Light T-band
 Week 4: 15 reps × 3 Light T-band
Side plankWeek 4–6: 15 s × 2* and 20 s × 3 (each side)
Side plank with hip abductionWeek 6–8: 10 reps × 2 and 10 reps × 3
Exercise 2: progression
Side-lying hip abductionWeek 1: 10 × 2
 Week 2: 10 × 3
Lateral monster walkWeek 3: 15 × 2 Light T-band**
 Week 4: 15 × 3 Light T-band**
Monster walk with shoulder external rotationWeek 5: 15 × 2 Light T-band**
 Week 6: 15 × 3 Medium T-band**
Monster × walkWeek 7: 15 × 2 Light T-band**
 Week 8: 15 × 3 Medium T-band**
Exercise 3: progression
Hip hikesWeek 1: 10 × 3***
 Week 2: 20 × 3***
Single leg squatWeek 3: 10 × 2***
 Week 4: 12 × 3***
TKE with T-band-hip abductionWeek 5: 12 × 2 Light T-band***
 Week 6: 12 × 3***
Skater-running manWeek 7: 15 × 2***
 Week 8: 15 × 3***
Exercise 4: progression
Supine bridge with T-band progressionWeek 1: 10 × 3 medium T-band
 Week 2: 15 × 3
Cook hip liftWeek 3: 10 × 2***
 Week 4: 10 × 3***
Glute bridge with single leg marchWeek 5: 10 × 2***
 Week 6: 12 × 3***
Double leg hip thrust-bottom upWeek 7: 12 × 2
 Week 8: 15 × 3
  1. Note: Frequency of all exercises was 3 days/week.
  2. Abbreviation: T-band Theraband, TKE terminal knee extension
  3. *Each side
  4. **Each direction
  5. ***Each leg