My hips have always been tight, but they feel worse this time of year. I spend a lot of time at my desk, and the stiffness builds up quickly. When I walk, I take shorter steps, and when I run, I feel twinges. That familiar pain comes back when I stand up after sitting for too long. I know that mobility work is good for me, but it has to fit into my schedule. I stick to routines that take less than 10 minutes when I’m busy because they’re easier to stick to. That’s why I tried a seven-minute hip mobility routine from Lindsey Bomgren, a personal trainer who is certified by the NASM. She goes by the name @nourishmovelove and promised that the routine would quickly loosen tight hips without the need for any equipment or a lot of time. I did it every day for three weeks and saw three big changes that made my hips feel better every day.
Lindsey’s 7-Minute Routine for Hip Mobility
There are seven exercises in Lindsey’s hip mobility routine, and each one lasts one minute. In the video, she says that you can stop at any time to spend more time on exercises that you think are especially helpful. The routine includes:
- 90/90 knee drops with internal rotation
- 90/90 pigeon pose
- Hip circles on a table
- Frog rocks
- V-sit leg lifts
- Squats with Cossack
This sequence works because it quickly moves your hips through a lot of different positions and patterns. It works on both internal and external hip rotation, which are movements that are often ignored but are important for walking, running, and sitting comfortably. The 90/90 exercises go deep into the hip capsule, and the frog rocks and tabletop hip circles help you move in more ways. The V-sit leg lifts and Cossack squats in this routine work on both strength and mobility. They do this by using muscles to hold positions for a long time, which leads to long-lasting improvements in mobility.
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Three Things That Changed After Doing the Routine
1. Hips Felt Looser Without Having to Push Through Stretches
I was surprised at how quickly my hips got looser without having to do deep stretches that hurt. The routine moves slowly from one position to the next, using 90/90 variations and hip circles to gently and effectively improve flexibility. After just one week, everyday movements like getting up from a chair or taking longer steps felt easier. By the third week, the stiffness that usually came after sitting all day had gotten a lot better, which felt like a real win.
2. Better Hip Movement in Many Ways
This routine is more than just basic stretching. V-sit leg lifts and Cossack squats are two examples of exercises that work your hips in different ranges while keeping your muscles active in deeper positions. I saw progress in movements that involved internal and external rotation that had felt limited before over the course of three weeks. Instead of feeling loose for a short time after one session, my hips now feel balanced and supported all day.
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3. Short Duration Promotes Consistency
Seven minutes may seem short, but that short time makes it easy to stick to the routine. On busy days, I could fit it in during breaks at work or even before bed, when I might not have done it otherwise. Doing this routine almost every day made a bigger difference than doing longer workouts every now and then.
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Final Decision
This routine has become a regular part of my mobility practice after three weeks. It works, and it’s easy to keep up with because it’s short. This is a simple and effective way to loosen up tight hips and make it easier to move around for anyone who sits for most of the day.
