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Tensor Fasciae Latae Tightness

Tight TFL???

First you need to know what your TFL is!

Tensor Fasciae Latae (TFL) It’s a muscle in your thigh and it works with the glute Maximus and the IT band and it’s job is to basically assist in stabilizing pelvis while walking, running or just standing.

The TFL assists the glute Maximus in hip extension and is a hip abductor muscle which also assists in bringing the thigh inwards towards the midline of your body.

When your TFL is tight it can lead to hip pain, lower back pain & lateral knee pain.

Sitting for long periods of time can cause your TFL to tighten and the muscle to shorten. Which will then put your pelvis in an anterior tilt and cause internal rotation of the femur.

TFL tightness is also common with runners since this small muscle plays a huge role in your stride.

And if you’ve been following me for a while then you know that stretching is not going to help with this tightness —> we need STRENGTH & ACTIVATION.

You want your muscles to gain stamina to be able to tolerate those heavier loads and training!

Foam rolling:

1. We need to activate the muscle!! When foam rolling think of your TFL as in the front pocket of your pants. That is where you will foam roll and activate.


1. Side lying leg lifts with external rotation. (Point your toes to the ceiling)

2. Hip bridge

3. Modified side plank hip abduction with external rotation

4. Side plank with hip abduction

5. Quadruped hip abduction

Try these exercises for better movement, decreased risk of injury & and improved performance!

Get the full workout here!

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