FitCi
Iliotibial Tract-SMR is an isolation exercise for the glutes: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: legs. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your side with the foam roller under the outside of your bottom thigh, just below the hip
- Support your weight on your forearm; plant your top leg in front for support if needed
- Roll slowly from the hip down to just above the knee
- Pause 20-30 seconds on tender spots
- Switch sides and repeat
Coaching tip
The number-one maintenance move for runner's knee; if pain exceeds 7/10, plant your top leg to unload.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Hip Thrust, Cable Pull-Through, Barbell Hip Thrust
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.