Exercise Comparison
Iliotibial Tract-SMR vs Standing Hip Circles
Side-by-Side
Muscle Analysis
Shared
Only in Standing Hip Circles
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.
Standing Hip Circles
Begin standing on one leg, holding to a vertical support.
Raise the unsupported knee to 90 degrees. This will be your starting position.
Open the hip as far as possible, attempting to make a big circle with your knee.
Perform this movement slowly for a number of repetitions, and repeat on the other side.
Verdict
Both exercises target the abductors. Iliotibial Tract-SMR is a intermediate exercise using foam roll, while Standing Hip Circles is beginner and uses bodyweight. Choose Standing Hip Circles if you're looking for a more accessible option, or Iliotibial Tract-SMR for a greater challenge.