Exercise

Iliotibial Tract-SMR

Also known as: it band smr, iliotibial band foam roll, it band foam rolling, lateral thigh smr

Iliotibial Tract-SMR is a isolation exercise for the abductors. Main target: abductors. Also works: vastus lateralis and gluteus medius. Equipment: foam roll.

EquipmentFoam roll

TypeIsolation

MovementStatic hold

CategoryStretching

Muscles worked

Primary

Abductors

Secondary

Vastus lateralis Gluteus medius

How to do 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.