Iliotibial Tract-SMR
- Primary musclesAbductors
- EquipmentOther, Roller
- LevelIntermediate
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
- Abductors
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Iliotibial Tract-SMR".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
3 stepsLay 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.
Similar exercises
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.