Exercise Comparison
Iliotibial Tract-SMR vs Lying Crossover
Side-by-Side
Muscle Analysis
Shared
Instructions
Iliotibial Tract-SMR
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.
Lying Crossover
Lie on your back with your legs extended.
Cross one leg over your body with the knee bent, attempting to touch the knee to the ground. Your partner should kneel beside you, holding your shoulder down with one hand and controlling the crossed leg with the other. this will be your starting position.
Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.
Verdict
Both exercises target the abductors. Iliotibial Tract-SMR is a intermediate exercise using foam roll, while Lying Crossover is expert and uses bodyweight. Choose Iliotibial Tract-SMR if you're looking for a more accessible option, or Lying Crossover for a greater challenge.