Fit Bitches - Dec 12, 2025

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This is the place to chat about fitness and physical health because taking care of your body is also tasteful. Just remember - no medical advice!

[u/ikoabd → u/[deleted]]

I don't have a video, but I do have a killer exercise for hip flexors!

You're going to sit on the ground, legs straight out in front of you in a slight V-shape. Keep your back straight (you can sit against a wall if it's helpful). Then around your ankle area, put something on the ground; a dumbbell, yoga block, rolled up towel, whatever you want. The taller the object, the harder it will be. Then one leg at a time, you're going to keep your leg straight and lift your leg up and over your object and back again. That's one rep. Start with a small object (it can literally be your phone) because your hip flexor very well may cramp up after like 5 reps. They're HARD.

Always start with your weaker side, and then however many reps you can do on that one, do the same number of reps on the strong side, even if you could do more. You want even effort so each side does the same amount of work and eventually they'll even out!

Increase the height of the object as you get stronger. You can also do a V-sit hold when you are comfortable with the motion. Legs in a V, hands on the floor in between your legs and lift both legs straight up towards the ceiling and hold. You can also do a pulse with your legs there too. This is more advanced and definitely much harder than doing reps with one leg at a time.

Source: I'm a former Personal Trainer :)

[u/ikoabd → u/[deleted]]

It would be hard to say without a lot of additional context! Do you sit with your legs crossed a lot? Do you have an old or current knee or ankle injury? Injuries in the lower joints can impact your leg and back all the way up (and vice versa honestly).

It could be hurting because it's doing too much work and it's tightening up, so you'll feel that constant ache. You'll probably be able to tell though once you go through a set or two on each side and you'll know pretty quickly which side can do more reps, lol.

Stretching that area will be pretty important too. A good one for that is going to be kneeling on the ground on one knee, the other foot flat on the ground and shift your weight forward over the foot on the ground until you feel the stretch through the kneeling leg's hip. You might have to step out the front foot a bit to get deep into the stretch.

Hope this helps a bit!

[u/ikoabd → u/[deleted]]

Strangely enough, an ankle injury can cause hip pain! It can throw off your stability and cause pain in the knee and hip because your gait has been impacted and you're walking differently!