For years, I’ve struggled with tight hips, especially during this time of year. Sitting at my desk for long hours causes stiffness to build up quickly. I find myself taking shorter steps when I walk and feeling sharp twinges when I run. The familiar ache of standing up after sitting too long is a constant reminder. While I know mobility work helps, it needs to fit into my hectic schedule. When things get busy, I stick with routines that take under 10 minutes because they’re easier to maintain consistently. That’s when I decided to try a seven-minute hip mobility routine from Lindsey Bomgren, a NASM-certified personal trainer, who runs the account. She promised that the routine would loosen tight hips fast, with no equipment and minimal time required. After doing it regularly for three weeks, I noticed three key changes that significantly improved how my hips feel every day.
Lindsey’s Seven-Minute Hip Mobility Routine
Lindsey’s routine includes seven exercises, each lasting one minute. She notes in the video that you can pause and spend extra time on exercises that feel particularly beneficial. The sequence 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 highly effective because it moves your hips through multiple positions in a short amount of time. It targets both internal and external hip rotation—movements often overlooked but crucial for comfortable walking, running, and sitting. The 90/90 exercises reach deep into the hip capsule, while frog rocks and tabletop hip circles enhance range of motion in various directions. The routine strikes a balance between mobility and strength, as the V-sit leg lifts and Cossack squats engage muscles in extended positions, ensuring long-lasting mobility improvements.
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Three Key Changes After Doing the Routine
Hips Felt Looser Without Intense Stretching
What amazed 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 gently enhance flexibility. After just one week, everyday movements like standing up from a chair or taking longer steps felt smoother. By week three, the usual stiffness after sitting all day had noticeably reduced, which felt like a real win.
Improved Hip Mobility in All Directions
This routine goes beyond simple flexibility. Exercises like V-sit leg lifts and Cossack squats push your hips through various ranges of motion while keeping muscles engaged in deeper positions. Over three weeks, I saw significant improvement in movements involving internal and external rotation, which had previously felt restricted. Now, my hips feel balanced and supported throughout the day, not just temporarily loose after a single session.
Short Duration Encourages Consistency
Although seven minutes may seem brief, the short duration actually makes the routine easy to stick with. On busy days, I could easily fit it in during work breaks or even before bed, when I might have otherwise skipped exercise. Maintaining this routine almost daily led to 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 manageable, yet it delivers real, lasting results. For anyone who spends a lot of time sitting, this is an accessible and effective way to loosen tight hips and improve overall mobility.
