TFL Self Massage

HipSpiral LineHip Massage
Written By David Song

TFL SELF MASSAGE

This is a self massage technique that targets the Tensor Fascia Latae muscle using a massage or lacrosse ball

Muscles Involved:

  • Tensor Fascia Latae

  • Gluteus Minimus

  • Iliotibial Band

  • Spiral Line

Related Conditions:

  • ITB syndrome

  • Hip Impingement

  • External Snapping Hip Syndrome

  • Gluteal Tendinopathy

  • Greater Trochanteric Pain Syndrome

  • Greater Trochanter Bursitis

  • Lower Kinetic Pain Syndrome

Required Exercise Equipment:

Massage Ball - Click to Purchase

Massage Ball - Click to Purchase

 

Related Exercises

Featured
Twist Bulgarian Split Squat
Split Squat, Hip, Hip Extensor, Hip Extension, Hip Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
Twist Bulgarian Split Squat
Split Squat, Hip, Hip Extensor, Hip Extension, Hip Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
Split Squat, Hip, Hip Extensor, Hip Extension, Hip Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
Reverse Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexor Stretch, Hip Flexors, Hip Strengthening, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Pectineus
Reverse Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexor Stretch, Hip Flexors, Hip Strengthening, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Pectineus
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexor Stretch, Hip Flexors, Hip Strengthening, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Pectineus
Dumbbell Side Lunge Slider
Hip, Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Hip Strengthening, Groin, Groin Strengthening, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semimembranosus, Semitendinosus
Dumbbell Side Lunge Slider
Hip, Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Hip Strengthening, Groin, Groin Strengthening, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semimembranosus, Semitendinosus
Hip, Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Hip Strengthening, Groin, Groin Strengthening, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semimembranosus, Semitendinosus
Side Lunge Slider
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Groin, Groin Strengthening, Hip Strengthening, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semimembranosus, Semitendinosus
Side Lunge Slider
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Groin, Groin Strengthening, Hip Strengthening, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semimembranosus, Semitendinosus
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Groin, Groin Strengthening, Hip Strengthening, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semimembranosus, Semitendinosus
Wall Ball Sit
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Knee Isometric Exercise, Hip, Hip Isometric Exercise, Hip Strengthening, Hip Extension, Hip Extensor, Stability Ball
Wall Ball Sit
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Knee Isometric Exercise, Hip, Hip Isometric Exercise, Hip Strengthening, Hip Extension, Hip Extensor, Stability Ball
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Knee Isometric Exercise, Hip, Hip Isometric Exercise, Hip Strengthening, Hip Extension, Hip Extensor, Stability Ball
Wall Ball Isometric Hip Flexion
Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip, Hip Isometric Exercise, Hip Strengthening, Iliopsoas, Psoas Major, Iliacus, pectineu, Hip Flexion, Stability Ball
Wall Ball Isometric Hip Flexion
Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip, Hip Isometric Exercise, Hip Strengthening, Iliopsoas, Psoas Major, Iliacus, pectineu, Hip Flexion, Stability Ball
Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip, Hip Isometric Exercise, Hip Strengthening, Iliopsoas, Psoas Major, Iliacus, pectineu, Hip Flexion, Stability Ball
Captain Morgan
Knee, Knee Extension, Knee Extensor, Knee Stability, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, ITB, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, Hip Abduction, Hip Abductor, Stability Ball
Captain Morgan
Knee, Knee Extension, Knee Extensor, Knee Stability, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, ITB, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, Hip Abduction, Hip Abductor, Stability Ball
Knee, Knee Extension, Knee Extensor, Knee Stability, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, ITB, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, Hip Abduction, Hip Abductor, Stability Ball
Reverse Banded Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip, Gluteus Maximus, Hamstring Strengthening, Iliopsoas, Psoas Major, Iliacus
Reverse Banded Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip, Gluteus Maximus, Hamstring Strengthening, Iliopsoas, Psoas Major, Iliacus
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip, Gluteus Maximus, Hamstring Strengthening, Iliopsoas, Psoas Major, Iliacus
Incline Banded Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Iliopsoas, Psoas Major, Iliacus, Hip, Hip Strengthening
Incline Banded Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Iliopsoas, Psoas Major, Iliacus, Hip, Hip Strengthening
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Iliopsoas, Psoas Major, Iliacus, Hip, Hip Strengthening
Seated Banded Hip March
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Strengthening, Hip, Iliacus, Iliopsoas, Psoas Major
Seated Banded Hip March
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Strengthening, Hip, Iliacus, Iliopsoas, Psoas Major
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Strengthening, Hip, Iliacus, Iliopsoas, Psoas Major
David Song
Previous

Leaning QL Stretch
Next

Closed Chain Shoulder Adduction