Use foam roller (go to oceanfoam.com code KATSTRONG for 15% off - and they are made with algea). Get on your side on a roller. Figure four your leg over the other leg. Roll front to back and cross friction side to side. Roll down to get glute mead. Then flip over and have your top leg in front and roll down along the leg from knee to hip. If you find a sore spot, rock side to side to work it out. And then roll to the front to get your TFL on top of your quad.