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


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


  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.

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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.