# 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.

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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.

  [Answer   Best Foam Rolling Routine for Dancers  The best foam rolling routine for dancers targets hip flexors, IT band, calves, and feet across two daily sessions 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: The Recovery Routine That Keeps You Riding  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   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)