Iliotibial Tract-SMR

Also called it band foam roll, foam roll it band and it band roll.

Works

Side glutes

Equipment

Foam roller

Level

Intermediate

Type

Isolation

How to do it

Setup. 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.

1. 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.
2. 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.

Cues

• Lie on your side on the roller.
• Top leg crossed in front.
• Roll hip to just above knee.
• Pause 10-30 seconds on tight spots.

Common mistakes

• Rolling over the knee joint.
• Rolling too fast.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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