ISOMETRIC TFL SIDE KICK

The isometric TFL side kick is a strengthening exercise for the hip abductors. Start by standing beside a wall and place your foot against the wall. Rotate the leg externally and raise the leg to roughly 45 degrees hip abduction. Press into the wall with maximal tolerable effort for up to 7 seconds and then rest for 5 seconds. Repeat as required.

Muscles involved:

• hip abductors

  • gluteus medius

  • tensor fascia latae / TFL

Related conditions:

• TFL tendinitis

• greater trochanteric pain syndrome

• hip bursitis

• gluteus medius strain

• sacroiliac joint syndrome

• myofascial pain syndrome gluteus medius

• external snapping hip syndrome

Exercise videos