Legs · Stability Ball
Roll Ball Tensor Fasciae Latae
How to do the roll ball tensor fasciae latae, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on your side with a stability ball or massage ball under the front-outer edge of your hip, just below the bony point. Brace on your forearm and slowly roll over the tensor fasciae latae, pausing on tight spots to release the hip.
- 1A release at the front-outer hip just below the bone
- 2Firm pressure that eases the deeper you breathe
- 3The side of your hip and IT band letting go
Common mistakes
- Do not roll directly on the bony point of the hip
- Avoid forcing through sharp pain; back off the pressure
- Do not roll quickly; let each spot release
Muscles worked
The roll ball tensor fasciae latae mainly works the hip flexors.
- Hip FlexorsPrimary
- GlutesMinor
Kovo programs the roll ball tensor fasciae latae for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.