Tensor Fasciae Latae
Exercises that target the tensor fasciae latae, grouped by whether they stretch or strengthen it.
The tensor fasciae latae (TFL) is a small muscle at the front of the hip that flexes and internally rotates the thigh and tensions the IT band down the side of the leg. It assists the glutes in stabilizing the pelvis.
It commonly becomes tight and overactive when the gluteus medius is weak, taking over pelvic stabilization and tightening the IT band — a pattern linked to lateral hip, knee, and IT-band symptoms, and often paired with anterior pelvic tilt.
The fix is usually to release the TFL and IT band while strengthening the gluteus medius and maximus so the TFL no longer has to compensate. See the hip and pelvis exercises.
