Iliotibial Tract-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
Starting position
End position
How to Do 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
Alternatives to Iliotibial Tract-SMR
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Piriformis-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
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2
IT Band and Glute Stretch
An intermediate mobility exercise that works the glutes.
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3
Windmills
An intermediate mobility exercise that works the glutes.
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4
Ankle On The Knee
A beginner mobility exercise that works the glutes.
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5
Hip Circles (prone)
A beginner isolation mobility exercise that works the glutes, needing no equipment.
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6
Knee Across The Body
A beginner mobility exercise that works the glutes.
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7
Lying Crossover
An advanced mobility exercise that works the glutes, needing no equipment.
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8
Lying Glute
An advanced mobility exercise that works the glutes, needing no equipment.
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9
One Knee To Chest
A beginner compound mobility exercise that works the glutes.
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10
Seated Glute
An advanced mobility exercise that works the glutes, needing no equipment.
Frequently Asked Questions
What muscles do iliotibial tract-smr work?
Iliotibial Tract-SMR primarily works the glutes.
What equipment do I need for iliotibial tract-smr?
Iliotibial Tract-SMR uses foam roller.
Iliotibial Tract-SMR: is it suitable for beginners?
Iliotibial Tract-SMR is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of iliotibial tract-smr?
Piriformis-SMR, IT Band and Glute Stretch, Windmills train the same primary muscles and are listed with 7 more alternatives above.
How do I log iliotibial tract-smr in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the glutes on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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