Tensor fasciae latae

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

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