Restrictions in Standing Knee Lift

[hainew]

Having raised the knee, as I swing the knee out, on one side I am extremely tight (to the point of it almost hurting) along the outside of the thigh. I get a similar sensation during the internal rotation part of the Figure 4, and during the sumo squat, though in those cases the tightness is further toward the glute, where as here runs right down to the knee.

I have no idea what it is, and isn't apparent during any of the other stretches I'm doing, so don't think I'm currently doing anything that's likely to relieve it. Any idea what it is and what might help? IT band perhaps?

[Kit_L]

Rather than being tight (as in lack of range of movement), could the sensation you're experiencing be cramping? The next time this happens, try putting that part of the leg under stretch (so, back behind you in the opposite direction to the one used that's producing the sensation you mention.

Rectus femoris can easily cramp in the standing knee lift. This exercise will stretch it out, if it is this:

 

Can you try this and report back?

[hainew]

Thanks @Kit_L

I tried again digging my fingers into the thigh to feel, and don't think it's the rectus femoris. It's really on the outside of the leg, and only when I push it out to the side. So I guess more like the edge of the vastus lateralis, or the IT band. Thereabouts anyway. 
 

I'll keep stretching the quads which may ease it over time, but if there were stretches that really hit the side of the leg, I'd be keen to incorporate them too I guess.

[Kit_L]

In that case, we must suspect tensor fascia lata. Again, quite common, and not a problem.

Do this instead:

There will be on position (towards the end of the first side) that will get straight into that. Another is:

 

You can emphasise TFL by bringing the outside leg across closer to the support.

[hainew]

Awesome. I have a hard time getting to the side of the leg with the side hangs (torso too tight I guess), but I've found the tight line using Boxing the Compass, so I'll work on it that way.

Thanks again @Kit_L