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StretchingintermediateFoam Roll

Iliotibial Tract-SMR

Primary

Abductors

Equipment

Foam Roll

Level

intermediate

Iliotibial Tract-SMR demonstration

Iliotibial Tract-SMR, starting position

Iliotibial Tract-SMR, finishing position

How to Perform

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.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing

Muscles Worked

Front

Back

Abductors

Exercise Details

Category: Stretching
Force: static
Mechanic: isolation
Level: intermediate

Exercise Variations

Home workout modifications

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Without Weights

Bodyweight options

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Frequently Asked Questions

What muscles does Iliotibial Tract-SMR work?

Iliotibial Tract-SMR primarily targets the Abductors.

What equipment do I need for Iliotibial Tract-SMR?

Iliotibial Tract-SMR requires Foam Roll.

Is Iliotibial Tract-SMR suitable for beginners?

Iliotibial Tract-SMR is classified as intermediate level. Beginners should master foundational movements first.

Alternatives to Iliotibial Tract-SMR

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Hip Circles (prone)

Abductors

Standing Hip Circles

Abductors

IT Band and Glute Stretch

Abductors

Windmills

Abductors