A recent article in the Journal of Orthopedics and Sports Physical Therapy used electromyography to test what exercises best targeted the gluteal muscles (the good guys), while minimizing activation of the tensor fascia lata (the muscle that makes your IT band tight and your outer knee hurt). The winners? Clams, bridges, squats, side-stepping and all four hip extensions. Don’t forget to keep your back in a neutral position and abs tight if you give these a try.
Seikowitz D, Beneck G, Powers C. Which Exercises Target the Gluteal Muscles While Minimizing Activation of the Tensor Fascia Lata? Electromyographic Assessment Using Fine-Wire Electrodes. J Orthop Sports Phys Ther 2013;43(2):54-64.