Exercise Comparison
Iliotibial Tract-SMR vs Thigh Abductor
Side-by-Side
Muscle Analysis
Shared
Only in Thigh Abductor
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.
Thigh Abductor
To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
Slowly press against the machine with your legs to move them away from each other while exhaling.
Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the abductors. Iliotibial Tract-SMR is a intermediate exercise using foam roll, while Thigh Abductor is beginner and uses machine. Choose Thigh Abductor if you're looking for a more accessible option, or Iliotibial Tract-SMR for a greater challenge.