GymPlan AIIliotibial Tract-SMR
Iliotibial Tract-SMR is an intermediate isolation stretching that mainly works your abductors (outer hips).
💪 Abductors (outer hips)🏋️ Other📈 Intermediate🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
How to do the iliotibial tract-smr
- 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
Primary: Abductors (outer hips)
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialIliotibial Tract-SMR alternatives
Exercises that train the same main muscle, including options with other equipment.
Standing Hip CirclesBodyweight · Beginner
IT Band and Glute StretchOther · Intermediate
Hip Circles (prone)Bodyweight · Beginner
WindmillsBodyweight · Intermediate
Lying CrossoverBodyweight · ExpertFAQ
What muscles does the iliotibial tract-smr work?
It mainly works your abductors (outer hips).
How many sets and reps of iliotibial tract-smr should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the iliotibial tract-smr good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.