TIGHT OR SORE TFL (OUTER HIPS) STRETCH AND STRENGTH! 🔧 📝 Use this workout to stretch and strengthen those tight TFL’s. This is the muscle on the outside or the hips and contributes to internal and external rotation of the hips. Tough one to get too sometimes! ⚒️ DON’T NEGLECT THE TFL! Workout ⬇️: 🔥 STRETCH SET: 2 Rounds 1️⃣ Roll out to loosen up the tissue x 1 min es 2️⃣ Wide active pigeon x 30 sec es 🔥 STRENGTHEN SET: 3 rounds 3️⃣ Table top side leg lifts 4️⃣ Wall hip circles 🔥 STRENGTH AN

🔥 Meet the TFL: Small Muscle, Big Opinions The tensor fasciae latae (TFL) is a hip flexor, abductor, and internal rotator — but when glutes or psoas don’t show up, the TFL takes over. Overused TFL = tight hips, cranky knees, and “hip flexor pain” that’s not really your hip flexor. 🔥 Hip Flexion Feeling Blocked? Try Posterior Glide ➕ Movement That deep hip “pinch” 👎 during squats or knees-to-chest isn’t always a tight muscle — it’s often joint capsule tension. 🔧 Apply posterior traction on th