Exercise Comparison
Iliotibial Tract-SMR vs Windmills
Side-by-Side
Muscle Analysis
Shared
Only in Windmills
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.
Windmills
Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.
Verdict
Both exercises target the abductors. Iliotibial Tract-SMR is a intermediate exercise using foam roll, while Windmills is intermediate and uses none. Choose Iliotibial Tract-SMR if you have access to foam roll, or Windmills if you prefer none.