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Iliotibial Tract-SMR

A intermediate stretching exercise for the glutes, done with a foam roller.

Iliotibial Tract-SMR: starting positionIliotibial Tract-SMR: finishing position
Main muscles
Glutes
Equipment
Foam roller
Level
Intermediate
Type
Isolation
Movement
Static

How to do the 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.

Sets and reps

Mobility2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Iliotibial Tract-SMR

Questions

What muscles does the Iliotibial Tract-SMR work?

Mainly the glutes.

Is the Iliotibial Tract-SMR good for beginners?

It's rated intermediate. Beginners can build up to it with Hip Circles (prone) first.

What can I do instead of the Iliotibial Tract-SMR?

Good alternatives that train the glutes: Piriformis-SMR, Hip Circles (prone), IT Band and Glute Stretch or Standing Hip Circles.

How many sets and reps of the Iliotibial Tract-SMR should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).