In this tutorial, we will go over the target muscle, setup, form, and more for the TFL ankle pull apart. For more workout tips, tricks, and information, follow me on Instagram @daniellehamlin or visit the Exercise Library​ :) Enjoy the video!


Single Joint Movement

Joint and Joint Type Involved: Hip (ball-and-socket joint)

Main Muscles Worked: Tensor Fasciae Latae (TFL)

Equipment: Bands

Prerequisites: Ability to contract the TFL and produce medial rotation at the hip.

Set Up:

1. To get started, you will first need to establish your working range, which will also help to pick a band that is suitable in resistance. Start by lying as flat on the floor as you can with your knees together but bent at a 90° angle. From there attempt to actively pull your feet away from each other with the knees still together. Allow your upper leg to rotate at the hip but do not allow the knees to flare out. Notate in your mind any tightness or tugging. Once you have demonstrated your ability to rotate at the hips without any problems you may be ready to contract your TFL against additional resistance.

2. Pick a band. It would be beneficial to pick a light weight at first to confirm your range of motion and your ability to CONTROL the weight. DO NOT sling your feet around. Once you have demonstrated control you may be ready to further increase the resistance.

3. Stabilize. Before you do a rep be sure to stabilize everything as much as possible. This will ensure that you are producing as much output in the TFL as you can.

Areas to stabilize:

- Slightly drive your hips into the floor to make sure that they do not come off of the floor during the entire rep and set.

-Crunch your abs and pull your belly button to the ceiling to protect your lower back in this lying down position.

4.To initiate the TFL Ankle Pull Aparts contract the TFL and continue to focus on the contraction through the rep. Allow the contraction of the TFL to rotate your feet away from one another.

5. Pause with your feet apart establish control and confirm the end of your range where you still have tension on the TFL but do not experience any pain or joint discomfort.

6. Slowly bring your feet back together, again focusing on the TFL. Only go as far as you can go without losing tension on the TFL.

7. Repeat steps 4-7 until your set is complete.