# TFL | FREE 4K Videos | 321 STRONG

> Target your TFL (Tensor Fascia Lata) muscle with our specialized technique. This guided routine helps release hip flexor tension and improve hip mobility.

**URL:** https://321strong.com/videos/tfl

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# TFL
  Roll the Tensor Fascia Lata 

       
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## About This Video
  Target your TFL (Tensor Fascia Lata) muscle with our specialized technique. This guided routine helps release hip flexor tension and improve hip mobility. 

  
### How to Perform This Technique
    1  Lay face down on the floor or a yoga mat. Support yourself on your forearms.

   2  Position the roller underneath both legs, directly beneath the quadriceps muscle.

   3  Keep your head straight, facing downward the whole time.

   4  Use your forearms to support your body weight while moving the roller from the area just above your knee caps up to the front of your hips.

   5  Twist your body slightly outward to move the pressure off of the quads and onto the TFL band.

   6  If you find a tight or knotted area, hold pressure directly on it for 5-10 seconds, and then roll back and forth to release tension. Repeat this 2-3 times for increased benefit.

   7  Perform approximately 10 complete rolls (movements back and forth).

    
### Benefits
      Target the root cause of IT band tightness     Improve hip abductor strength and balance     Reduce hip hiking and gait asymmetry     **Pro Tip:** Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body. 

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#### Video Details
   Duration: 15-20 min   Quality: 4K (2160p)   Level: All Levels      
#### Other Videos
 [View All 13 Videos](/videos)          
## Read More on This Technique
 Guides and answers on 321strong.com that cover this exact movement.

  [Article 10-Minute Pre-Run Foam Rolling Knee Sequence The 10-Minute Pre-Run Foam Rolling Sequence That Protects Your Knees: roll quads, IT band, calves, and hip flexors in the right order.](/blog/the-10-minute-pre-run-foam-rolling-sequence-that-protects-your-knees)[Answer Best Foam Rolling Routine for Dancers The best foam rolling routine for dancers targets hip flexors, IT band, calves, and feet before and after class for activation and recovery.](/answers/best-foam-rolling-routine-for-dancers)[Answer Can Foam Rolling Help Tight Hips? Yes, foam rolling helps tight hips. Rolling the hip flexors, glutes, IT band, and TFL releases myofascial tension and improves range of motion.](/answers/can-foam-rolling-help-tight-hips)[Article Foam Rolling for Cyclists: A Recovery Routine Foam rolling for cyclists prevents IT band injuries, tight hip flexors, and sore quads. Here's the exact routine, timing, and tools that actually work.](/blog/foam-rolling-for-cyclists-the-recovery-routine-that-keeps-you-riding)[Answer Foam Rolling Schedule for Runners Runners should foam roll most days of the week, 60-90 seconds per muscle group. Focus on calves, IT band, quads, and hip flexors after every run.](/answers/foam-rolling-schedule-for-runners)[Answer What Density Foam Roller Is Best for Hip Pain Medium-density rollers suit tight hip flexors and IT band tissue; switch to high-density for the glutes once your hips tolerate more pressure.](/answers/what-density-foam-roller-is-best-for-hip-pain)