Legs · Bodyweight
Roll Tensor Fasciae Latae
How to do the roll tensor fasciae latae, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your side and place a foam roller just below the front of your hip bone, where the TFL sits at the top outer thigh. Support yourself on your forearm and slowly roll a few inches up and down over the muscle. Pause on tight spots and breathe until they release, then switch sides.
- 1Find the tender spot at the front of your hip and ease into it
- 2Let the muscle soften as you breathe slowly over each tight area
- 3Keep the pressure firm but tolerable, not sharp
Common mistakes
- Don't roll directly onto the bony point of your hip
- Avoid rushing; let each spot release before moving on
- Don't hold your breath or tense up against the pressure
Muscles worked
The roll tensor fasciae latae mainly works the hip flexors, with the quads assisting.
- Hip FlexorsPrimary
- QuadsSupport
Kovo programs the roll 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.