Standing TFL Stretch

stretchhipeasyTFL / IT band

Content last reviewed: 2026-07-06

Standing TFL Stretch — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Stand tall with feet together and a hand on the hip of the side you want to stretch.
Cross the stretch-leg slightly behind the other foot.
Push that hip out to the side while leaning the torso the opposite way.
Keep both feet planted and the shoulders level.
Feel the stretch along the outer hip and thigh; hold, then switch sides.

Form cues

Push the hip laterally, not just lean the shoulders
Keep both feet flat and weight even
Feel it on the outer hip / side of the thigh

Dosage

Frequency: daily
Volume: 2–3 sets × 30 s each side
Breathe and ease deeper on the exhale.

Muscles worked

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

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

Stretches: tensor fasciae latae, gluteus medius

Target muscles

Tensor Fasciae Latae Gluteus Medius

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)