Hip, Glutes, and Thigh Workout

January 12, 2018


Hip flexor workout that tones your hips, glutes, and thighs.


This hip workout was initially created not as a workout, but as an injury preventer when I ran track in college.  I was a sprinter, mid distance runner, steeplechase, and triple jumper in college. My hip flexors have always been a big pain for me.  I always had the worst groin and hip pain in high school and college from running.  It got much worse when I knocked my hips out of alignment while triple-jumping in college. I could not sit down for longer than 5 minutes for over a year.   I tried many treatments, went to the chiropractor, but nothing worked.  I changed my perspective and instead of trying to treat my hips, I started to find ways to strengthen my hip flexors, thighs, and glutes.  I started doing this workout 7 years ago and I have seen a MAJOR difference in the discomfort in my hips and groin that I struggled with for years.  

Your hip flexor health is very important and has more impact on the rest of your body than what you may know.  The number of hip replacements has skyrocketed in the past decade and that number is not getting better any time soon. Everyone knows that your core is the major stabilizer of your body, but did you know that your hips, lower back, and glutes are considered a part of the core?? Most people love workout out their abs, but they neglect their hip flexors and wonder why they are still getting injuries.   A lot of times back pain and knee pain could be a sign of poor hip health.  Think about it, your hips hold all of your body together.  Weak hip flexors could domino effect into your back, spine, neck, knees, etc.  

I usually do this workout after a cardio workout.   I will do 30-40 minutes of cardio and then do it after.  This hip workout takes about 15 minutes to complete. I added in leg weights to add a little challenge.  HERE are some similar leg weights to mine. It is VERY important to stretch before and after because you will be burning during this workout. Grab a mat and let’s get started!

What you will need:

  • Mat
  • Leg weights if you want to increase intensity. Don’t have any?  Shop below

Do 30 reps of each move with little to no break in between. You are going to do this TWO times. Take a 30 second break in between each round. Your core should be embraced the entire time! Your moves should be SLOW and CONTROLLED.

Thigh raises

Thigh raises with ankles together
(Only raise your knee, NOT your feet)

Off the ground thigh raises with angles together.

Leg Circles
(Clockwise for 15 reps & counterclockwise for the other half // 30 reps on each leg // Make sure your abs are embraced on this one!)

Side Leg Raises, front and back (flexed foot)

Inner Thigh Raises

Leg raises in tabletop position

Standing leg raises

Do TWO Sets (30 second break in between each set)


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Want more fitness workouts? Check out my Fitness Page in the tab on my home page.


  1. Stacie says:

    You do not know how much I appreciate this workout idea! I too have had some hip problems recently and have explored different methods of relief (i.e. chiropractor, ice, heat, etc.) but nothing really relieves the pain. I’ve started researching and found that I need to build up the muscles around my hips and I feel like this will help a ton! I exercise quiet often but have found that the hip discomfort is keeping me from my full potential! I’m so excited to start doing this and hope it helps as much as it has helped you! Thanks again and I love your blog (and Instagram 🙂 )

    • ashleylaurenbell says:

      That is so good to hear Stacie! That is ultimately what I want with my blog; to help others by any means possible! I hope you like it and I hope it helps. It did take a while to see a difference, but just be consistent and patient! This makes me so happy! Have a great Monday



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