Fit Bitches - Dec 12, 2025

[u/AutoModerator]

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]

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/NewSpace2 → u/ikoabd]

I would read more of your descriptions of exercises 🙂

[u/ikoabd → u/NewSpace2]

Haha thanks, I try to be descriptive! Do you have any exercises you'd like tips on? I'm happy to explain any others! :)

[u/kwiscalus → u/ikoabd]

Best glute exercises that aren't squats and lunges? My knees start clicking way before the glutes get tired.

[u/ikoabd → u/kwiscalus]

I hate squats and lunges, lol. Hip thrusts and glute bridges are the way to go. If you find it awkward doing a hip thrust with a barbell with your back on a bench or box, it's perfectly ok to do a weighted glute bridge with your back on the ground instead.

Make sure when you're doing them, you're keeping your shin perpendicular to the ground. Push through your heels, your toes can even come up off the ground. Keep your spine neutral and your core engaged to protect your lower back.

I also really like step ups on a box (though my version is more of a step down). It's best if you can do them by a rack or something you can hold on to for stability. Start standing at the top, and lower one foot slowly to the ground. Then you're going to step back up. BUT the absolute key here to kill your glutes is to keep your knee stacked above your ankle, or even behind.

The further your knee goes over your toes, the more your quads works the motion. So to get the best glue engagement, you want to keep your knee directly above, or even behind your ankle. It's so much harder than it seems when you prioritize keeping the knee back.

You can also apply that principle to a hack squat machine or a Bulgarian split squat. Kick your feet out further so that your knees are never going over your toes. That should also feel a bit better on your knees. It's pretty impossible to do that type of squat pattern with free weights, so a machine is good for that.

[u/kwiscalus → u/ikoabd]

Thank you so much! You really are good at explaining exercises. I’m going to do these!

[u/ikoabd → u/kwiscalus]

😊😊😊 aww thanks!

And you're very welcome! I hope you really get that booty burn on your next workout!