Advertisement

How do I do the TFL (tensor fascia lata) and quadriceps stretch?



Preparation

  1. Kneel with front leg bent at a 90-degree angle.
  2. Externally rotate back leg.

Movement

  1. Draw belly button inward.
  2. Squeeze buttocks, while rotating pelvis posteriorly.
  3. Slowly, move body forward until a mild tension is achieved in the front of the hip being stretched.
  4. Raise stretch side arm up and over to the opposite side, while maintaining pelvic position.
  5. Hold side bend position and slowly rotate backward.
  6. Hold for 30 seconds.
  7. Switch sides and repeat.

Continue Learning about Flexibility Training

What is the difference between directed stretching and general stretching?
Gerald M. SilvermanGerald M. Silverman
Directed stretching is specifically designed to isolate and loosen the offending muscle spasms a...
More Answers
How should I stretch the muscles on the top of my feet?
Christopher Chiodo, MDChristopher Chiodo, MD
To stretch the muscles on the top of your feet:Stand on a phone book, which should be placed on a ...
More Answers
What stretches should I add to prevent muscle soreness after my workout?
National Academy of Sports MedicineNational Academy of Sports Medicine
It would be wise to stretch each major lower body muscle group after a workout (hip flexor, calf, ad...
More Answers
What are the benefits of being flexible?
National Academy of Sports MedicineNational Academy of Sports Medicine
Being flexible means that your joints are able to move freely throughout their full range of mot...
More Answers

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.