I’ve always dealt with tight hips, but the discomfort worsens during this time of year. Sitting for long hours at my desk leads to stiffness, and I find myself taking shorter steps when walking. Running brings twinges, and standing up after prolonged sitting always triggers that familiar ache. I know that mobility exercises help, but they need to fit into my hectic schedule. On busier days, I rely on short routines lasting less than 10 minutes, which are easier to do consistently. That’s when I tried a seven-minute hip mobility routine from Lindsey Bomgren, a NASM-certified personal trainer. Her routine, posted on promised to loosen tight hips quickly without the need for equipment or taking up too much time. I stuck with it for three weeks and noticed three key improvements in how my hips felt daily.
Lindsey’s 7-Minute Hip Mobility Routine
Lindsey’s hip mobility routine consists of seven exercises, each lasting one minute. She emphasizes that you can pause at any time to spend extra moments on exercises that feel especially beneficial. The exercises included are:
- 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 highly effective because it moves your hips through multiple positions and patterns in a short time. It targets both internal and external hip rotation—movements that are often overlooked but are essential for comfortable walking, running, and sitting. The 90/90 exercises help open up the hip capsule, while frog rocks and tabletop hip circles improve range of motion in various directions. The routine balances both mobility and strength work. The V-sit leg lifts and Cossack squats activate muscles that help maintain extended positions, ensuring lasting mobility improvements.
Three Positive Changes I Noticed
1. Hips Felt Looser Without Straining
What surprised me was how quickly my hips became looser without the discomfort of deep stretching. The routine progresses gently between positions, using variations like the 90/90 and hip circles to improve flexibility effectively. After just one week, activities like getting up from a chair or taking longer steps felt smoother. By week three, the stiffness that usually follows long hours of sitting had noticeably decreased, which was a significant improvement.
2. Improved Hip Mobility in Multiple Directions
This routine goes beyond just flexibility. Exercises like V-sit leg lifts and Cossack squats challenge the hips through different ranges while keeping muscles active in deeper positions. Over three weeks, I noticed significant progress in movements involving internal and external rotation, which had previously felt restricted. My hips now feel balanced and supported throughout the day, instead of just temporarily loosened after a single session.
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3. Short Duration Promoted Consistency
Although seven minutes may seem brief, the compact duration made the routine easy to stick with. On busier days, it was manageable to fit in during work breaks or before bed when I might otherwise skip exercise. Consistently practicing this routine almost every day brought 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 duration makes it easy to maintain, and it delivers real results. For anyone who spends long hours sitting, this is an effective and accessible way to loosen tight hips and enhance overall mobility.
