Spry Juncture, LLC
How to Evolve Gracefully
TFL
Region
Origin & Insertion
['Origin: Anterior iliac crest and ASIS', 'Insertion: Iliotibial tract (band)']
Synergistic Muscles
['Gluteus medius', 'Iliotibial band']
Joints
['Hip']
Primary Actions
['Hip flexion', 'Abduction', 'Internal rotation']
Nerve & Spinal Segment
Superior gluteal nerve
Sacral plexus; L4–S1
Interesting
TFL tightness often causes lateral knee tension. [Moore’s]
Reversal of Action
Anterior pelvic tilt during hip flexion
Common Dysfunctions
IT band tightness, lateral knee pain, hip flexor dominance
How to Stretch
Cross leg behind and lean laterally away.
Trigger Points
How to Strengthen
Side kicks, band abduction.
Concentric Action
Flex, abduct, and internally rotate hip
Applications:
Often overactive in hip instability; cue proper glute vs. TFL balance
Eccentric Action
Control return from hip abduction
Isotonic Action
Side leg raises with internal rotation
Related Conditions
['Runner’s knee', 'Hip bursitis']
Isometric Action
Hold leg in abducted/flexed position (standing)
Exercise Ideas
['Side-lying abduction', 'Monster walks', 'Standing band leg lifts']