If you experience regular hip flexor discomfort, you most likely know the advantages behind stretching the TFL (Tensor Fasciae Latae) muscle.
But what if the true answer to long-term relief is strengthening this often-ignored muscle?
Building a more sturdy and long-lasting TFL will lessen the likelihood of future pain and stiffness.
If you're an active person, particularly a runner, this article is for you.
Read on to learn TFL exercises that could be the missing piece to mastering your hip flexors.
In this post, we’ll cover:
TFL Strengthening Exercises
TFL Pain Relief Exercises
TFL Anatomy
Causes of TFL Pain
TFL Stretches & Additional Info
Frequently Asked Questions
5 Tensor Fasciae Latae Strengthening Exercises
1. TFL Side Lying Hip Abduction
During a normal side lying hip abduction, the working leg would lift up and back, activating the gluteus medius and minimus.
BUT… This is not a glute exercise.
In order to activate the TFL muscle, you want the leg to engage in flexion.
Do this by lifting the working leg slightly forward and up.
Changing the angle of the exercise path will activate the TFL and front hip muscles.
2. Standing Hip Abduction
The same rule applies for standing hip abduction.
Focus on lifting your leg in front of you slightly before raising it laterally.
You can even experiment with an up and out circular motion. Find a rhythm to activate the TFL throughout the exercise.
Keep the other leg solid on the ground. The nonworking leg may not be moving, but is still active in maintaining stability.
Feel free to hold onto something for extra balance.
Combining flexion and abduction in a single movement will help develop a more stable, mobile, and resilient TFL muscle.
Aim for 2-3 sets of 10-20 reps.
3. Hip Hike Exercise
Sometimes referred to as a “pelvic drop”, the hip hike exercise is great for keeping proper pelvic alignment, while promoting strong TFL muscles.
To execute the hip hike, stand with one leg on a surface at least 6 inches from the ground and the other leg hanging in the air.
Allow your hanging leg to drop down so that your hips are at a horizontal angle.
From here, engage the "hip hike" portion of the movement by contracting your TFL and outer hip to tilt your pelvis back to alignment.
For a visual reference, check out the video below:
The hip hike can be done anywhere, but preferably on an elevated surface - a stair, curb, bench, etc. - wherever you are the hip hike exercise should be doable.
4. Internal Hip Rotation Exercise
Sit on a chair or the ground with your feet flat and your knees bent 90 degrees - sitting on a chair will be much easier.
Move one knee inward towards the opposing leg while moving your foot backwards. This inward movement should result in a twisting action in your thighs.
As you twist your knee inward, slowly lift your foot behind you, concentrating on activating the TFL muscle on the outside of your hip.
Hold the posture for around 1-2 seconds to engage the muscle.
Slowly return your knee to its initial position.
Repeat in a controlled manner for a desired amount of reps.
Tensor Fasciae Latae Pain Relief Exercise
5. TFL Massage
The TFL is a thick and tough muscle, but the QL Claw is excellent for targeting it. The muscle is located in the hip pocket, and because it is deeper than it seems, ordinary foam rolling just doesn't always get the job done.
That's where the QL Claw is at its best—it truly gets into those tight spots that require extra care.
Simply place the tool under your hip and begin working around the "bulb" portion of the muscle.
You can change the amount of pressure you apply by moving your body weight until you find the sweet spot.
We’ve found the round surface of a foam roller just doesn’t get deep enough. The worst pain-inducing muscle knots are not the ones you find on the surface, they’re deep and difficult to reach.
If you're an active person experiencing TFL pain—notably a runner—this tool is perfect for you.
Don’t let your TFL hold you back from doing what you love.
Tensor Fasciae Latae Anatomy
Understanding where the TFL is located will help you target and strengthen the muscle more effectively.
Your TFL muscle attaches to the front-side of your pelvis and extends down to the front-side of your femur.
The muscle is mainly active throughout internal hip rotation, stabilization, flexion, and abduction.
Causes of TFL Pain
If you’re experiencing TFL pain, there’s a handful of everyday habits, that could be making the pain much worse.
A few simple tweaks to your posture and routine can potentially give major relief in a short amount of time.
Excessive walking, jogging, or climbing can strain the tensor fasciae latae muscles. Sitting, after becoming over-stressed, tends to promote tightness and trigger points by keeping the muscles short. Sleeping with the knees up does the same thing. Walking or jogging on uneven ground puts additional stress on the TFL muscles. They also work harder to compensate for worn-out shoes and unsteady ankles.
When you're standing, your tensor fasciae latae muscles are always active. Walking with extra weight causes extra tension on these muscles. Being overweight causes them to work harder. If you're experiencing tensor fasciae latae pain, try not to sit for too long and don't sleep curled up in the fetal position. Stiffness indicates the existence of trigger points. Overworking any muscle with trigger points can quickly activate them and cause discomfort [1].
Snapping hip syndrome, IT band tightness, lower back pain, and knee pain can ALL be associated with TFL pain and weakness.
TFL Stretches
4 Best Tensor Fasciae Latae (TFL) Stretches
Additional Information:
Can hip flexors cause back pain?
The Best Sleeping Position for IT Band Pain
7 Best Hip Impingement Exercises
Anatomy Of The 5 Major Hip Flexors
FAQ:
Are TFL muscles and hip flexors the same thing?
Your TFL is a hip flexor muscle that sits beneath your hip bone on your outside thigh. It begins as a bulb-like muscle and then travels down to your knee.
What is the hip hike exercise?
The Hip Hike (sometimes referred to as the pelvic drop) is a cross-functional movement that targets the Quadratus Lumborum (QL), Tensor Fasciae Latae (TFL) and the Gluteus Medius.
What does a tight TFL feel like?
A tight TFL often shows up in the form of aching pain in the outer thigh, hip, and knee. Overuse, sitting for prolonged periods of time, and poor posture are common causes of a tight TFL muscle.
Can hip flexors cause back pain?
Yes, it's surprisingly common. These two muscle groups are super connected, so when your hip flexors get tweaked, the lower back suffers.
Sources:
[1] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.