How to Do the Iliotibial Tract-SMR
💪 Abductors🏋️ Foam Roll📊 Intermediate🏷️ Stretching
How to perform it
- 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.
- 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.
- 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.
Muscles worked
The Iliotibial Tract-SMR primarily targets your Abductors. You'll need foam roll.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Iliotibial Tract-SMR slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.