hip pelvis
Tensor Fasciae Latae exercises
Hip flexion/abduction and iliotibial-band tensioning.
24
Exercises
6
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Band Resisted Hip IR/ER (Standing)
Standing hip rotation against band resistance for rotational control and strength.
Cable Hip Abduction
Standing hip abduction against cable resistance for glute medius strengthening.
Clamshell
Side-lying hip abductor and external rotator activation. Essential for glute medius strengthening.
Clamshell
Side-lying hip strengthening exercise. Targets the glute medius which helps control knee alignment.
Clamshell
Side-lying glute medius exercise essential for SI joint stability. Strengthens the muscles that control pelvic position.
Fire Hydrant
Hip abduction and external rotation exercise performed in quadruped position.
Fire Hydrant
Quadruped hip abduction for glute medius activation. Named for the classic dog position, targets lateral hip stability.
Foam Roll Glutes/TFL
Self-massage of glutes and outer hip (TFL) using foam roller for tissue release.
Foam Roll IT Band/TFL
Self-massage of outer thigh and hip. May help with lateral knee discomfort.
Foam Roller Hip/TFL Release
Self-massage for outer hip and tensor fasciae latae. Helps release tight tissues that can contribute to SI dysfunction.
Lateral Band Walk
Side-stepping with a resistance band around thighs or ankles. Builds hip strength for knee alignment.
Lateral Band Walk
Side-stepping with band resistance for glute medius strengthening. Essential for single-leg stability and SI joint control during walking.
Machine Hip Abductor
Seated machine exercise isolating hip abductor muscles.
Monster Walk
Walking forward and backward with a band around thighs in a squat position. Hip activation for knee control.
Pool-Edge Feet-on-Wall Side-Step
A pool-edge side-step. You hold the edge of the pool with your feet against the wall as high as you can, then side-step along the edge.
Seated Hip Internal Rotation Lift-Off
Seated hip internal rotation strengthening targeting deep hip rotators.
Side-Lying Hip Abduction
Basic glute medius strengthening exercise performed lying on side with straight leg.
Side-lying Hip Abduction
Straight-leg side-lying hip raise targeting glute medius. Important for single-leg stability and SI joint support.
Standing Hip Abduction (Band)
Standing hip abduction against band resistance for glute medius strengthening.
Standing Sideways Leg Lift for Hip Abduction
Stand behind a chair with both hands on the back for stability and your feet hip-width apart. Raise one straight leg out to the side and lower it, keeping your back and hips straight. Then repeat with the other leg.
Static Hip Abduction in Lying
Lie on your back with a pillow under your knees and a non-elastic belt looped around your thighs just above the knees. Gently press your legs apart into the belt and hold. You may feel gentle, deep tension at the sides of your hips.
Supine IT Band Stretch
You lie flat on your back with both legs extended and your arms out at shoulder level. You place the heel of one foot on the toes of the other. You rotate your hips and drop the inside of the top foot toward the floor with both knees straight.
Total Gym Hip Abduction
You sit on a Total Gym glideboard facing the height column with both feet on the frame. You open your legs out to the sides against the glideboard and cables, then bring them back.
Wall Ball Isometric Hip Abduction
You stand side-on to a wall on one leg, with the other foot lifted and a stability ball pinned between that leg and the wall. You press into the ball and hold.