Iliotibial Tract-SMR
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.
How to program the Iliotibial Tract-SMR
Sets and reps
As an isolation movement, the Iliotibial Tract-SMR is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Iliotibial Tract-SMR is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Put the Iliotibial Tract-SMR into a plan
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Frequently asked questions
What muscles does the Iliotibial Tract-SMR work?
The Iliotibial Tract-SMR primarily targets the Abductors.
What equipment do I need for the Iliotibial Tract-SMR?
You need Foam Roll. Difficulty level: Intermediate.
How many sets and reps of the Iliotibial Tract-SMR should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
