My hips have always been tight, but they feel especially stiff this time of year. After long hours at my desk, the discomfort builds up quickly. I take shorter steps when walking, and I can feel twinges when I run. Standing up after sitting too long always brings that familiar ache. While I know that mobility work helps, it needs to fit into my busy schedule. That’s why I started doing routines that take less than 10 minutes, as they’re easier to stick with. One such routine I tried was a seven-minute hip mobility session from Lindsey Bomgren, a NASM-certified personal trainer. She runs the account @nourishmovelove and promised that this routine would loosen tight hips quickly, without equipment or taking much time. I followed it consistently for three weeks and noticed three key changes that significantly improved how my hips feel every day.
7-Minute Hip Mobility Routine Overview
Lindsey’s hip mobility routine includes seven exercises, each lasting one minute. In the video, she suggests pausing at any point to spend extra time on movements that feel particularly helpful. The exercises featured in the routine include: 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, and cossack squats. This routine is effective because it targets various positions and patterns of hip movement in a short amount of time. It works on both internal and external hip rotation—movements often overlooked but crucial for walking, running, and sitting comfortably. The 90/90 variations reach deep into the hip capsule, while frog rocks and tabletop hip circles improve your range of motion in multiple directions. The routine combines mobility work with strength training. For example, the V-sit leg lifts and Cossack squats do more than just stretch the hips—they challenge your muscles to control these extended positions, which helps ensure that mobility improvements last longer. Here are three significant changes I’ve noticed since incorporating this routine into my daily life.
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1. My Hips Felt Looser Without Forced Stretching
What surprised me was how quickly my hips loosened up without the discomfort of forcing a deep stretch. The routine transitions between movements slowly and uses exercises like 90/90 poses and hip circles that allowed me to increase flexibility in a gentle, non-harsh way. By the end of the first week, I could feel that regular activities, such as getting up from my chair or taking longer steps when walking, became smoother. After three weeks, the stiff, locked sensation I usually feel after sitting all day had noticeably improved, which was a huge accomplishment.
2. Improved Hip Mobility in Multiple Areas
This routine went beyond simple flexibility work. The movements, such as V-sit leg lifts and Cossack squats, worked my hips through various ranges, requiring my muscles to stay active while shifting into deeper positions. This approach helped me build control, not just flexibility. Throughout the three weeks, I noticed clear progress in exercises that involve internal and external hip rotation—areas that had always felt restricted for me. My hips no longer felt temporarily loose after the routine, only to tighten up again. Instead, they began to feel more balanced and supported throughout the day.
3. The Short Length Made It Easy to Stick With
Seven minutes might not seem like a lot of time, but that’s precisely why this routine was so effective. On busy days, it felt manageable rather than something I could skip. I could fit it into work breaks or even before bed—times when I would normally talk myself out of exercising altogether. The key to the routine’s effectiveness was its consistency. Instead of completing longer mobility sessions sporadically, I stuck to this seven-minute practice almost daily. The combined results after three weeks were more noticeable than I expected.
My Verdict
After three weeks, this routine has become an integral part of my mobility practice. Its short length makes it easy to incorporate into my day, while still being comprehensive enough to deliver real results. This is especially valuable if you spend most of your day sitting. If you’re looking for an accessible and effective way to loosen up tight hips, this routine deserves your attention.
