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Tensor Fasciae Latae

The Tensor Fasciae Latae is a small muscle which attaches inferiorly to the long thick strip of fascia, known at the iliotibial band (ITB)

Origin

• Anterior Iliac crest and ilium

Insertion

• Lateral condyle of the tibia via the Iliotibial band

Actions

• Flexion of the hip
• Hip abduction

Innervation

• Superior gluteal nerve

Daily uses

• Keeping one foot in front of the other when walking

How can I stretch it?

• Standing outer hip stretch
• Laying outer hip stretch

How can I strengthen it?

• Hip abduction using body weight
• Hip abduction using a resistance band
• Outer thigh machine