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Standing TFL stretch

This exercise is a static stretch for the Tensor Fasciae Latae (TFL) muscles that run along the side of your hip. [ID: standing_tfl]

Instructions

First time: Try 3 reps on each side

Steps:

1. Stand in a staggered stance with the front leg slightly bent and rear leg straight
2. Engage your core and glutes. Externally rotate the rear foot
3. Now, raise your arm (on back foot side) up high, reaching over your head
4. Feel the stretch on your side muscles and hold position with arm extended
5. Lower arm and return to start; switch sides and repeat

Little help

Video: demo with instructions from NASM, www.youtube.com/watch?v=ClJL9Kn5DHw

Video: quick demo from NASM, www.youtube.com/watch?v=h_8VHKvi1zo

Image source: NASM, nasm.org