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Iliotibial Tract-SMR

AbductorsFoam rollerIntermediateIsolation
Iliotibial Tract-SMR — start position
Start
Iliotibial Tract-SMR — finish position
Finish
Muscles worked
PrimaryAbductors

How to do it

  1. 01

    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. 02

    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. 03

    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.

In the app

Iliotibial Tract-SMR appears when you own a foam roller and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a foam roller

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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