Roll Tensor Fasciae Latae

Muscles worked

Setup

1. Lie on your side with the foam roller positioned just below your hip bone on the outer front side of your thigh.
2. Support your upper body on your bottom forearm and place your top hand on the floor for balance.
3. Cross your top leg over the bottom leg, placing your foot flat on the floor to control the amount of pressure applied.
4. Keep your bottom leg straight and relaxed, slightly lifted off the floor.

How to do it

1. Slowly roll your body back and forth over the roller, focusing on a small area of only 1-2 inches near the hip joint.
2. Inhale deeply and exhale slowly, consciously trying to relax the hip muscle into the roller.
3. When you find a tender 'trigger point,' hold the position for 20-30 seconds until the sensation of tension decreases.
4. Maintain a very slow tempo, spending roughly 60 seconds on one side before switching to the other.

Form checklist

• Avoid rolling directly onto the hip bone or the greater trochanter (the bony bump on the side of the femur).
• Keep your core braced to maintain a neutral spine and prevent the lower back from sagging.
• Ensure your shoulder is stacked directly over your elbow to avoid joint strain.
• Use your top leg to push off the ground, modulating the pressure to a tolerable level.

Pro tips

• Slightly lean your torso forward toward the floor to better isolate the TFL, which sits slightly toward the front of the hip.
• Think about 'melting' into the roller; tensing up against the pressure will prevent the muscle from releasing.

Make it harder

• Stack your top leg directly on top of the bottom leg to apply your full body weight to the roller.
• Use a vibrating foam roller or a lacrosse ball for more intense, localized trigger point therapy.

Frequently asked

What muscles does the roll tensor fasciae latae work?

The roll tensor fasciae latae primarily targets the glutes and hip flexors, and also works the adductors and quadriceps as secondary muscles.

What equipment do you need for the roll tensor fasciae latae?

The roll tensor fasciae latae uses foam roller.

Is the roll tensor fasciae latae good for beginners?

Yes. The roll tensor fasciae latae is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Back Forward Leg SwingsBeginner · glutes, hamstrings, and hip flexors
• Cable Squat Side Leg KickIntermediate · adductors, glutes, and hip flexors
• Dumbbell Around Hip Hand To Hand Single Leg BalanIntermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps
• Hip - AbductionIntermediate · adductors, glutes, and hip flexors