My hips have always been tight, but they feel even worse during this time of year. The long hours spent at my desk make the stiffness build up quickly, leaving me with tightness that doesn’t go away easily. I tend to take shorter steps when walking and feel twinges when running. Standing up after sitting for too long brings on that familiar ache. I know that mobility work can help, but it needs to fit into my schedule. When I’m busy, I opt for routines that take under 10 minutes because they’re easier to do consistently. That’s when I came across Lindsey Bomgren’s 7-minute hip mobility routine, which promised to loosen up tight hips without equipment or requiring much time. I gave it a try for three weeks and noticed three significant changes in how my hips felt each day.
The Routine
Lindsey’s hip mobility routine includes seven exercises, each lasting one minute. In her video, she mentions that you can pause at any point and spend extra time on exercises that feel especially helpful. The routine includes these exercises:
- 90/90 Internal Rotation Knee Drops
- 90/90 Pigeon Pose
- 90/90 Rear Knee and Heel Lifts
- Tabletop Hip Circles
- Frog Rocks
- V-Sit Leg Lifts
- Cossack Squats
This sequence works well because it moves your hips through many different positions and patterns in a short amount of time. The routine targets both internal and external hip rotation, which often gets ignored but is crucial for comfortable walking, running, and sitting. The 90/90 variations dive deep into the hip capsule, while frog rocks and tabletop hip circles improve your range of motion in multiple directions. The routine balances mobility work with strength training, as movements like the V-sit leg lifts and Cossack squats require muscle control, helping your mobility improvements last longer. Here are the three changes I noticed after completing the routine regularly.
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1. Looser Hips Without Forceful Stretching
What surprised me the most was how quickly my hips loosened up without the uncomfortable feeling of forcing a stretch. The routine switches between positions slowly, using movements like the 90/90 poses and hip circles, which helped my flexibility improve gently. After the first week, I could already tell that activities like getting up from my chair and taking longer steps while walking felt smoother. By the third week, I noticed that the stiff, locked feeling I usually get after sitting for long periods was significantly reduced. This was a real win for me.
2. Improved Hip Mobility in Multiple Ways
This routine was more than just flexibility work. Exercises like V-sit leg lifts and Cossack squats worked my hips through a wide range of motion while requiring my muscles to stay active as I moved into deeper positions. This made my mobility improvements more sustainable. Over the course of three weeks, I saw clear progress in internal and external rotation exercises, which had always felt restricted for me. My hips no longer felt temporarily loose right after the routine, only to tighten up again. Instead, they felt more balanced and supported throughout the day.
3. Consistency Was Key
The seven-minute duration was what made this routine so effective. On busy days, it felt doable rather than something I could skip. I fit it in during work breaks or even before bed, times when I would normally talk myself out of exercising. By doing it regularly, the results were much more noticeable than I had expected. The key was consistency—completing the short routine daily was far more impactful than doing longer sessions occasionally.
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My Verdict
After three weeks, this 7-minute routine has become a staple in my mobility practice. Its short length makes it easy to stick with while still being comprehensive enough to produce real results. This is especially true for anyone who spends most of their day sitting. If you’re looking for a simple and effective way to loosen up tight hips, this routine is definitely worth trying.
| Exercise | Duration | Focus Area |
|---|---|---|
| 90/90 Internal Rotation Knee Drops | 1 minute | Internal hip rotation |
| 90/90 Pigeon Pose | 1 minute | External hip rotation |
| 90/90 Rear Knee and Heel Lifts | 1 minute | Hip extension and mobility |
| Tabletop Hip Circles | 1 minute | Hip range of motion |
| Frog Rocks | 1 minute | Hip flexion and mobility |
| V-Sit Leg Lifts | 1 minute | Hip stability and strength |
| Cossack Squats | 1 minute | Hip flexibility and strength |
