Iliotibial Tract-SMR
The Iliotibial Tract-SMR is a intermediate foam roller exercise that works the Legs. Follow the steps below.
Target musclesLegs
EquipmentFoam Roller
LevelIntermediate
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.