Iliotibial Tract-SMR
Iliotibial Tract-SMR is a intermediate-level isolation in the stretching category that primarily works the abductors. It is performed with foam roller.
How to do it
- 1Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.
- 2Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact with the ground. Be sure to relax the muscles of the leg you are stretching.
- 3Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension. Repeat with the opposite leg.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.