Exercise Comparison
Iliotibial Tract-SMR vs Monster Walk
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.
Monster Walk
Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
To begin, take short steps forward alternating your left and right foot.
After several steps, do just the opposite and walk backward to where you started.
Verdict
Both exercises target the abductors. Iliotibial Tract-SMR is a intermediate exercise using foam roll, while Monster Walk is beginner and uses bands. Choose Monster Walk if you're looking for a more accessible option, or Iliotibial Tract-SMR for a greater challenge. Monster Walk is a compound movement working multiple joints, making it better for overall strength. Iliotibial Tract-SMR isolates the target muscle for focused development.