Iliotibial Tract-SMR

Iliotibial Tract-SMR is a tissue preparation - lateral thigh self-myofascial release exercise involving Hip abductors. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hip abductors
Secondary muscles: Tensor fasciae latae, Vastus lateralis, Gluteus medius
Exercise type: Tissue preparation - lateral thigh self-myofascial release

Exercise technique

Side-lying
Lie on your side with the roller under the outer thigh below the hip bone.
Support
Place the lower forearm on the floor and the upper foot in front.
Load adjustment
Reduce roller pressure using the upper foot and arm support.
Alignment
Keep the lower leg comfortably extended and support your torso under control.
Roll
Use short, slow passes between below the hip and above the knee.
Limits
Avoid direct pressure on the outer knee prominence and hip bone.
Switch
Lower your hips, turn to the other side and reposition the roller.

Key technique points

Support the upper foot on the floor.
Keep the knee joint off the roller.
Use light to moderate pressure.
Do not compress the hip bone.
Scan the muscular area with short passes.
Remove pressure if numbness occurs.

Common mistakes

Releasing all your weight

Do not remove upper-leg support and create excessive pressure.

Rolling onto the outer knee

Do not roll over the joint prominence.

Rolling onto the hip bone

Do not use bone as a pressure point.

Targeting pain

Do not increase pressure on the assumption that harder treatment is more effective.

Sliding quickly

Do not rub uncontrollably along the outer thigh.

Collapsing into the shoulder

Do not relax the supporting arm and compress your neck.

Frequently asked questions