My hips have always been tight, but they feel worse right now. 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. Getting up after sitting for too long makes that familiar pain come back. I know that mobility work is good for me, but I need to be able to fit it into my schedule. When I’m busy, I stick to routines that take less than 10 minutes because they’re easier to do every day. That’s why I tried Lindsey Bomgren’s seven-minute hip mobility routine. She is a NASM-certified personal trainer. She goes by the name @nourishmovelove and said that the routine would quickly loosen tight hips without any equipment or a lot of time. I did it every day for three weeks and noticed three big changes in how my hips feel.
Routine for Seven Minutes of Hip Mobility
There are seven exercises in Lindsey’s hip mobility routine, and each one lasts for one minute. She says in the video that you can stop at any time to spend more time on exercises that you think will help you the most. The routine has:
- 90/90 knee drops with internal rotation
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- Pigeon pose 90/90
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- hip circles on the table
- rocks for frogs
- V-sit leg lifts
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- Cossack squats
This sequence works because it moves your hips through a lot of different positions and patterns in a short amount of time. It works on both internal and external hip rotation, which are movements that are often ignored but are very 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 the hip move in different directions. This routine balances mobility and strength work. The V-sit leg lifts and Cossack squats work muscles to hold positions for a long time, which helps improve mobility over time.
Three Things That Changed After Doing the Routine
Stretches made my hips feel looser without forcing them.
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 increase flexibility. After just one week, getting up from a chair or taking longer steps felt easier. By the third week, the usual stiffness I felt after sitting all day had gotten a lot better, which felt like a big win.
Better hip movement in many ways
This routine is more than just basic flexibility. V-sit leg lifts and Cossack squats are two examples of exercises that work your hips in different ways while keeping your muscles active in deeper positions. I saw progress in movements that involved both internal and external rotation over the course of three weeks. Before, they had felt limited. Instead of feeling loose for a short time after one session, my hips now feel balanced and supported all day.
Short Duration Promotes Consistency
Seven minutes may seem short, but that short amount of time makes it easy to stick to the routine. On busy days, it was easy to fit in during work breaks or even before bed, when I might not have worked out 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’s easy to keep up with because it’s short, but it really works. This is an easy and effective way to loosen tight hips and improve overall mobility for people who sit for most of the day.
