Tensor Fascia Latae Exercises

The tensor fascia latae muscle is located in your upper and outer thigh and hip area. It helps you perform everyday movements such as walking and climbing steps, and it also aids in performing certain other activities, like swimming and riding a bike. Therefore, exercising, stretching, and toning this key area of your body can help you whether running errands, chasing after your kids, or while engaging in various physical activities that you enjoy.

Here are some tensor fascia latae exercises to consider:

• Lying Hip Stretch. Lie on your back with your legs straight out and your arms extended out to your side at chest level. Slowly bend your right knee and bring it up to hip level before lowering it to the left. Take your knee as close to the floor as you can as you place your left hand on your right knee to aid in the stretch. Hold for a count of four before returning to the start position and performing the same stretch on your left side.

• Sitting Side Leg Lifts. Sit on the floor with your legs extended straight in front of you. Lift your right leg off the floor and point your toes to the left as you move your right leg until your right knee is squarely over your left knee. Return to the starting position and perform the same exercise using your left leg.

• Standing Hip Stretch. Stand with your back straight, shoulders down, head facing forward, and your legs shoulder width apart. Now move your right foot and place it behind and to the left of your left foot. Extend your right arm up and over your body as you lean to the left while pushing your hips out to the right. Hold for a count of four before returning to the start position and performing the same stretch on your left side.

Perform these three movements and you will strengthen, stretch, and tone your tensor fascia latae muscles.