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Tensor Fasciae Latae阔筋膜张肌

Legs · Superficial (L1) · Anterior · 3 exercises

Function

Hip abduction and internal rotation; tightens the iliotibial band to stabilize the knee. A key muscle for preventing knee valgus in running and squatting — when overly tight it triggers runner's knee.

Best Exercises & Form Cues

• Lateral Band Walk

  Equipment

  Resistance band (knees/ankles)

  Sets & Reps

  3 sets × 10-15 steps each direction

  How to do it

  Hold a quarter squat; step sideways against band tension; the band never slackens, the knees never cave; roll through the foot smoothly.

  Common mistakes

  Walking upright, knees caving in, steps so wide the tension drops

• Side-Lying Leg Raise

  Equipment

  Bodyweight (ankle weight optional)

  Sets & Reps

  3 sets × 12-20 reps per side

  How to do it

  Side-lying, bottom knee bent for stability; top leg straight and slightly extended; the gluteus medius lifts it to about 45° and no higher; slow descent without fully resting; pelvis does not roll back.

  Common mistakes

  Lifting too high (QL takeover), pelvis rolling, swinging the leg

• Bulgarian Split Squat (Stability Bias)

  Equipment

  Dumbbells + bench

  Sets & Reps

  3 sets × 8-12 reps per side · rest 90 s

  How to do it

  Standard Bulgarian split squat with a shorter front stance and a stability emphasis: the TFL co-contracts to keep the knee on track as you descend; torso stays upright.

  Common mistakes

  Knee caving, weight shifting, shallow range

Stretching & Recovery

• Standing cross-leg side bend
• Foam rolling the IT band

Other muscles in the Legs

Sartorius · Rectus Femoris · Vastus Lateralis · Vastus Medialis · Tibialis Anterior · Fibularis Group · Adductor Group · Vastus Intermedius · Biceps Femoris · Semitendinosus · Semimembranosus · Gastrocnemius · Soleus