Exercises to strengthen your Tensor Fasciae Latae

The tensor fasciae latae is a muscle of the thigh. This muscle assists in keeping the balance of the pelvis whilst standing, walking or running so it’s important that it os strong. The exercises you see below are just a few of many exercises you can do to strengthen this muscle. Place the exercises below into a mini workout of your own and you’ll have yourself quite a challenging workout.


Exercises that can be done at home to strengthen your Tensor Fasciae Latae 

How to do side lying leg abduction to exercise Tensor Fasciae Latae

  • Lie on one side, supporting your head by bending the arm closest to the floor into a comfortable rest
  • Ensure you are lying fully on your side and that your hips are vertically aligned
  • Bend the leg closest to the floor for stability
  • Straighten your top leg, flexing your foot upward at a 90 degree or larger angle
  • Raise your leg up and slightly back at a 50-70 degree angle from the floor
  • Return to starting position
  • Keep your leg straight and your foot flexed throughout the exercise
  • Your foot should not touch the floor until you are done with this exercise

Advanced Exercises to challenge your Tensor Fasciae Latae 

How to do a hip abduction with a cable to train your Tensor Fasciae Latae

  • Stand next to a secure wall or pole with built in cable attachments
  • Adjust the cable attachments so that they are at ankle level
  • Choose an appropriate weight or resistance
  • Affix the cable to the ankle of your outside leg
  • Position your inside leg behind the cable, with your foot flat on the ground
  • Slowly raise your outside leg, without bending your knee or moving your hips
  • If you need extra balance, lean one hand against the wall or pole beside you
  • Slowly bring your leg back down to the floor
  • Repeat