Kneel on one knee with the other foot in front, forming a 90-degree angle.

Push your hips forward, feeling a stretch in the front of the hip of the kneeling leg.

Hold for 15-30 seconds and switch legs.

You can try, but myself nor anyone else I know has been successful at stretching their TFL (usually ends stretching your side back/core instead...)

The best way to go at the TFL is to target it with a lacrosse ball roll, or the easiest is using the Theragun!

Stand on one leg and bring your other heel toward your booty.

Hold your ankle with your hand, keeping your knees close together.

Maintain an upright posture and feel the stretch in the front of your thigh.

Hold for 15-30 seconds and switch legs.

Go at the outside of your quads with a Theragun, or plank with a foam roller

Sit on the floor with one leg extended straight and the sole of the other foot against the inner thigh of the extended leg.

Reach forward toward your toes, keeping your back straight.

Hold for 15-30 seconds and switch legs.

Stand facing a wall with your hands pressed against it.

Step one foot back, keeping it straight, and bend the front knee.

Feel the stretch in the calf of the back leg.

Hold for 15-30 seconds and switch legs.

Stand with your feet hip-width apart and cross your right leg over your left.

Reach your right arm overhead to the left side.

Feel the stretch along the outer side of your right leg.

Hold for 15-30 seconds and switch sides.

Stand next to a support, like a wall, and swing one leg forward and backward in a controlled manner.

Repeat with the other leg.

Then, swing your leg side to side.

This helps warm up your hip joints and increases flexibility.