Iliotibial Tract-SMR

An intermediate stretch for the hip abductors, done with a foam roller.

Movement guide

Iliotibial Tract-SMR

Demand · source-assignedMedium (unreviewed)

Equipment requiredA foam roller

Muscle focusHip abductors

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Single-leg stand demonstrated on the 3D figure

3D demoSingle-leg standBeginner · A wall

Similar move, beginner grade.

This move

Iliotibial Tract-SMR demonstrated on the 3D figure

3D demoIliotibial Tract-SMRIntermediate · A foam roller

Intermediate grade (source-assigned).

Harder option

Half moon pose (Ardha Chandrasana) demonstrated on the 3D figure

3D demoHalf moon pose (Ardha Chandrasana)Advanced · A step

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hip abductors.

Equipment

A foam roller

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Tree pose (Vrksasana) demonstrated on the 3D figure

3D demoTree pose (Vrksasana)Beginner · No equipment

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Questions people ask

What muscles does the Iliotibial Tract-SMR work?

Mainly the hip abductors.

What equipment do I need for the Iliotibial Tract-SMR?

A foam roller.

Is the Iliotibial Tract-SMR good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Single-leg stand.

What is an easier alternative to the Iliotibial Tract-SMR?

Try the Single-leg stand. It works similar muscles at a lower grade.

How do I make the Iliotibial Tract-SMR harder?

Progress to the Half moon pose (Ardha Chandrasana), or add load, range or slower lowering once your form is solid.