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Knee · Stretching

Standing TFL Stretch

Standing TFL stretch, 3 sets, hold 30 seconds per side

Illustration of the Standing TFL Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per side

Description: Stand upright, cross the right leg behind the left, and gently tilt the pelvis to the left to stretch the outer side of the right hip. Hold the position for 30 seconds, then switch sides.

Tips: Keep your back straight and avoid leaning the torso forward or backward. Breathe deeply to promote muscle relaxation.

Progression: Gradually increase the hold time up to 45 seconds as the stretch becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
None
Starting position
Standing, feet hip-width apart
Clinical goal
Improve flexibility and reduce tension in the tensor fascia lata muscle to relieve knee discomfort
Also known as
standing TFL stretch, fascia lata stretch, lateral hip stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.