My hips have always been tight but they feel worse during this season. I work long hours at my desk and the stiffness builds up quickly. I take shorter steps when I walk and feel twinges when I run. Standing up after sitting too long brings that familiar ache. I know mobility work helps but it has to fit my schedule. When I’m busy I stick with routines under 10 minutes because they’re easier to do consistently. That’s why I tried a seven-minute hip mobility routine from Lindsey Bomgren who is a NASM-certified personal trainer. She posts as @nourishmovelove & promised the routine would loosen tight hips fast without equipment or taking much time. I did it regularly for three weeks & noticed three important things that changed how my hips feel every day.
Lindsey’s 7-Minute Hip Mobility Routine
Lindsey’s hip mobility routine features seven exercises, each lasting one minute. She highlights in the video that you can pause at any time to spend extra moments on exercises that feel especially beneficial. The routine includes:
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 is effective because it moves your hips through multiple positions and patterns in a short time. It targets both internal and external hip rotation, movements often overlooked but essential for comfortable walking, running, and sitting. The 90/90 exercises penetrate deep into the hip capsule, while frog rocks and tabletop hip circles enhance range of motion in various directions. This routine balances mobility and strength work, as the V-sit leg lifts and Cossack squats engage muscles to maintain extended positions, ensuring long-lasting mobility improvements.
Three Changes Noticed After Trying the Routine
Hips Felt Looser Without Forcing Stretches
What surprised me was how quickly my hips became looser without the uncomfortable strain of deep stretching. The routine progresses slowly between positions, using 90/90 variations and hip circles to improve flexibility in a gentle, effective way. After just one week, everyday movements like rising from a chair or taking longer steps felt smoother. By week three, the usual stiffness after sitting all day had noticeably decreased, which felt like a real win.
Improved Hip Mobility in Multiple Dimensions
This routine goes beyond basic flexibility. Exercises like V-sit leg lifts and Cossack squats challenge your hips through various ranges while keeping muscles active in deeper positions. Over three weeks, I noticed progress in movements involving internal and external rotation that had previously felt restricted. My hips now feel balanced and supported all day, rather than temporarily loose after a single session.
Short Duration Encourages Consistency
Although seven minutes seems brief, that compact duration makes the routine easy to stick with. On busy days, it felt manageable to fit in during work breaks or even before bed, when I might otherwise skip exercise. Maintaining this routine almost daily created more noticeable results than occasional longer workouts ever did.
Final Verdict
After three weeks, this routine has become a regular part of my mobility practice. Its short length makes it easy to maintain, yet it delivers real results. For anyone who sits for most of the day, this is an accessible and effective method to loosen tight hips and improve overall mobility.
