Forums General Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years! Re: Chronic IT band/quad TIGHTNESS and knee pain (chondromalacia patella?) for 6 years!

#74282

supine single leg bridge with knee to chest version gives a knot/spasm feeling in my hammy — I have to abort the exercise when I feel it.


I was doing it with foot on ground — not sure if on heel is better — I imagine not.