Iliotibial Tract-SMR
The Iliotibial Tract-SMR isolates the Abductors through a controlled range of motion. This intermediate-level foam roll exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abductors handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Iliotibial Tract-SMR work?
The Iliotibial Tract-SMR primarily targets the Abductors. It's an effective isolation exercise for building abductors strength.
Is the Iliotibial Tract-SMR good for beginners?
The Iliotibial Tract-SMR is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Iliotibial Tract-SMR?
You need foam roll to perform the Iliotibial Tract-SMR. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.