Quadruped Active 4-Point TFL / Hip

activatehipadvancedTFL / IT band

Content last reviewed: 2026-07-06

Quadruped Active 4-Point TFL / Hip — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Set up on hands and knees — hands under shoulders, knees under hips, spine neutral.
Brace the core and keep the low back flat.
Lift one knee out to the side and slightly back, leading with the outer hip.
Don't let the low back rotate — keep the pelvis level.
Squeeze the outer hip and glute at the top, then lower under control.

Form cues

No twisting through the low back — the pelvis stays square
Lead with the outer hip, squeeze at the top
Lower slowly; don't just drop the knee back down

Dosage

Frequency: 3–4×/week
Volume: 2–3 sets × 8–10 reps each side
Tempo: slow
Keep the range where the pelvis stays still.

Muscles worked

gluteus medius — anatomical illustration — gluteus mediusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

tensor fasciae latae — anatomical illustration — tensor fasciae lataeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: gluteus medius, gluteus maximus, tensor fasciae latae

Target muscles

Gluteus Medius Gluteus Maximus Tensor Fasciae Latae

Wall-Standing Postural Exercise One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)Craniocervical Flexion (Deep Neck Flexor Activation)Isometric Cervical Retraction PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)