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  1. #1
    Registered User YawkC's Avatar
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    TFL muscle stressed and over activated during Squats

    Last few months I've been having difficulties with squats and from being my best lift it became my worst

    For some reason no matter how I squat my TFL muscles are just always stressed, I feel them no matter what leg exercise I do

    I noticed they grew a lot but I feel that they're working too much, they take most of the load and It's really frustrating to squat

    Any tips?
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  2. #2
    WOATbrah of peace :) sooby's Avatar
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    I'd go see a PT first to determine the root cause.


    But having dealt with TFL issues myself (and honestly it's something that just kinda recurs for me periodically, mainly cuz I stop doing the prescribed exercises lol) the main thing I did or was told to do was strengthen the gluteus medius via hip abduction. I think clamshells were my go to then upgraded these to banded. Perhaps also look at some hip flexor stretches that target that area.

    If you have a job that has you sitting down a lot, try getting up and walking more.
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    Registered User Ghawk21's Avatar
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    Ghawk21 is offline
    Originally Posted by sooby View Post
    I'd go see a PT first to determine the root cause.


    But having dealt with TFL issues myself (and honestly it's something that just kinda recurs for me periodically, mainly cuz I stop doing the prescribed exercises lol) the main thing I did or was told to do was strengthen the gluteus medius via hip abduction. I think clamshells were my go to then upgraded these to banded. Perhaps also look at some hip flexor stretches that target that area.

    If you have a job that has you sitting down a lot, try getting up and walking more.
    X2, if the TFL is taking a beating it probably means your glutes aren't working like they should. I found doing some glute activation work(clamshells, glute bridges, banded lateral walks) went a long way to helping when I had similar issues.
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    Registered User jademonkey's Avatar
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    X3
    Gluteus medius exercises for hip abductions seemed to help me within a few weeks. Banded lateral walks and clamshells.
    I like putting my top hand on my hipbone during clamshells to make sure it isn't moving. Range of motion will be very small especially at first.
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