Roll Tensor Fasciae Latae
Description
The roll tensor fasciae latae is a self massage drill that releases the TFL muscle. The mover lies on the side of the hip on a foam roller and rolls slowly across the muscle. It is useful for hip and IT band mobility.
Muscle Group
Equipment Required
Roll TFL Instructions
- Place a foam roller on the floor.
- Lie on the side with the hip placed on the roller.
- Stack the hips and shoulders.
- Press the bottom forearm into the floor for support.
- Brace your core and keep the body straight.
- Roll slowly across the TFL on the side of the hip.
- Pause on tight spots and breathe.
- Switch to the other side and repeat.
Roll TFL Form & Visual
Roll TFL Benefits
- Releases the TFL
- Improves hip mobility
- Strong recovery move
- Useful warm-up
- Improves IT band tissue
Roll TFL Muscles Worked
- Hip Flexors
- Gluteus medius
- Gluteus maximus
Roll TFL Variations & Alternatives
- Foam Roll IT Band
- Foam Roll Glutes
- Pigeon Pose
- Hip Stretch
