Iliotibial Tract-SMR
How to do the Iliotibial Tract-SMR with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abductors
,
Foam Roll
How to do the Iliotibial Tract-SMR
- 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.
Log it, see it on your body.
Every Iliotibial Tract-SMR set you log feeds Ascend's anatomy heatmap, so your abductors volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Iliotibial Tract-SMR fits
The Iliotibial Tract-SMR shows up in training built around a specific goal. See how it fits:
More abductors exercises
Iliotibial Tract-SMR: common questions
What muscles does the Iliotibial Tract-SMR work?
The Iliotibial Tract-SMR primarily works the Abductors.
Is the Iliotibial Tract-SMR suitable for beginners?
The Iliotibial Tract-SMR is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Iliotibial Tract-SMR?
To do the Iliotibial Tract-SMR you'll need a foam roller.
Is the Iliotibial Tract-SMR a compound or isolation exercise?
The Iliotibial Tract-SMR is an isolation exercise, it targets the abductors through a single joint, which makes it useful for focused, targeted work.
How do I do the Iliotibial Tract-SMR with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Iliotibial Tract-SMR sets, free.
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