Movement guide
Tensor fasciae latae
Assists hip flexion, abduction, and internal rotation.
01
Standing resisted march
Hip flexion · Light band
Also works
Iliopsoas, rectus femoris, sartorius
How to perform +
With support for balance and a light band at your foot, lift one knee toward hip height. Lower slowly.
Keep your pelvis level and avoid leaning backward.
Example volume · 2–3 sets × 8–12 / side
02
Banded lateral walk
Hip abduction · Resistance band
Also works
Gluteus medius, gluteus minimus; quadriceps support the stance
How to perform +
Place a light band above your knees. With a shallow knee bend, step sideways while maintaining tension and keeping the pelvis level.
Keep knees tracking with your feet; avoid swaying your torso.
Example volume · 2–3 sets × 8–12 steps / direction