The Tensor Fascia Latae

    The Tensor Fasciae Latae Muscle: This fusiform muscle lies on the lateral side of the thigh, enclosed between two layers of the fascia lata, which form its sheath. The deep layer of its sheath is fused with the anterior surface of the capsule of the hip joint. As its name implies, it tightens the fascia lata, thereby enabling the thigh muscles to act with increased power. It also tightens the iliotibial tract, enabling the gluteus maximus muscle to keep the knee joint in the extended position. In addition. when in the standing position, it steadies the trunk on the thigh and counteracts the posterior pull of the gluteus maximus on the iliotibial tract.
 

STRENGTHENING THE TENSOR FASCIAE LATAE MUSCLE
    This is the muscle system that is put into action when lifting the foot and driving it forward. If you put your hand on the muscle in front of the hip joint, you can feel it come into action when you lift your foot. This is not an easy exercise, but it will strengthens the tensor fascia latae.
    While in the sitting position, with the legs flat on the ground or floor, lift one foot about six inches, keeping the knee as nearly in the locked position as possible. Then angle the foot so that the toes/foot are pointed toward the inside (right foot, point to the left). Next, move the foot in the direction that the toes are pointed to a position where the knee is directly above the other knee, keeping the toes/foot angled. Then return to the original position with the toes in a pointed up position without allowing the foot to come to rest on the floor. Repeat. Repeat. And, repeat.