I’ve always experienced tight hips, but they seem to bother me more during this time of year. Long hours at my desk cause stiffness to build up quickly, and it affects my walking and running. When I stand after sitting for too long, I feel that familiar ache. Although I know mobility work can help, it needs to fit into my busy schedule. That’s why I usually stick to routines under 10 minutes, as they’re easier to do consistently. So, I decided to try a seven-minute hip mobility routine created by NASM-certified personal trainer Lindsey Bomgren, who posts under @nourishmovelove. She promised the routine would loosen my hips quickly without any equipment or time commitment. After doing it regularly for three weeks, I noticed three significant improvements in how my hips feel every day.
The 7-Minute Hip Mobility Routine
Lindsey’s routine includes seven exercises, each lasting one minute. She mentions in the video that you can pause at any point and spend extra time on exercises that feel particularly beneficial. The exercises in the routine 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 works effectively because it moves your hips through a variety of positions and patterns in a short time. It targets both internal and external hip rotation—movements often overlooked but crucial for walking, running, and sitting comfortably. Exercises like the 90/90 variations reach deep into the hip capsule, while frog rocks and tabletop hip circles help improve range of motion in multiple directions. The routine balances mobility work with strength training. V-sit leg lifts and Cossack squats go beyond stretching; they engage your muscles to control those extended positions, which helps make your mobility gains last longer. Here are three significant changes I’ve experienced since starting this routine:
1. My Hips Felt Looser Without Forced Stretches
What surprised me the most was how quickly my hips loosened without the discomfort of forcing a deep stretch. The routine transitions slowly between positions, using movements like 90/90 poses and hip circles, which helped my flexibility improve in a way that felt natural, not harsh. After just one week, simple activities like getting up from my chair or taking longer steps while walking felt much smoother. By the third week, the stiff, locked feeling I usually experience after sitting all day had significantly improved, and that felt like a true achievement.
2. My Hip Mobility Improved in Multiple Ways
This routine didn’t just focus on flexibility; it worked my hips through different ranges of motion while keeping my muscles active as I moved into deeper positions. This meant I was building control, not just stretching. Over the three weeks, I noticed clear progress in my internal and external hip rotation—areas that had always felt restricted for me. Instead of my hips feeling temporarily loose for only an hour after the routine, they began to feel balanced and supported throughout the day.
Forget the French bob, this bob haircut will be the trendiest in 2026 according to experts
3. The Short Duration Made It Easy to Stay Consistent
At first, seven minutes might not seem like much, but that’s what made this routine so effective. On busy days, it felt achievable, not something I could easily skip. I was able to fit it in during work breaks or even right before bed, at times when I would have normally talked myself out of exercising altogether. The regular practice had the most significant impact. Instead of doing longer mobility workouts only occasionally, I stuck to this short routine almost daily, and the combined results after three weeks were more noticeable than I had anticipated.
My Verdict
After three weeks, this routine has become a regular part of my mobility practice. Its length makes it easy to maintain, while still being comprehensive enough to produce real results. This is especially beneficial for those who spend most of their day sitting. If you’re looking for a simple yet effective way to loosen tight hips, this routine is definitely worth trying.
