Exercise library · Abductors

How to Do Iliotibial Tract-SMR

Step-by-step instructions, muscles worked and workouts that use the iliotibial tract-smr.

How to do it

1. Lay 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.
2. Place 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.
3. Roll 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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Browse all workouts →

Similar exercises

Monster WalkAbductors

Thigh AbductorAbductors

Hip Circles (prone)Abductors

Standing Hip CirclesAbductors

WindmillsAbductors

IT Band and Glute StretchAbductors

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.