When you buy through links on our articles, Future and its syndication partners may earn a commission.
Credit: Shutterstock
My hips have always been a problem area — but they seem to be even tighter than usual at this time of year. With a busy work schedule and longer days spent glued to my desk, I notice the stiffness creeping in fast: shorter strides on walks, niggles when I run and that familiar ache when I stand up after sitting for too long.
Because of that, I’ve learned that mobility work isn’t optional for me — but it does need to be realistic. On busy days, I’m far more likely to stick with routines that take less than 10 minutes, which makes consistency easier when my schedule’s packed.
That’s what drew me to a seven-minute hip mobility routine from @nourishmovelove, or NASM-certified personal trainer Lindsey Bomgren. It promised to loosen tight hips quickly, without equipment, and without eating into my day. After practicing it regularly for three weeks, I noticed three key takeaways — and they’ve genuinely changed how my hips feel day to day.
What is the routine?
Lindsey’s hip mobility routine involves seven exercises, performed for one minute each. But, as Lindsey says in the video, you can hit pause and “hang out” with any exercise for as long as you like, if you find something particularly helpful.
The exercises 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.
What makes this routine so effective is the variety of hip positions and movement patterns it takes you through in such a short space of time. The sequence targets both internal and external hip rotation, which are often neglected but essential for comfortable walking, running and sitting.
Moves such as the 90/90 variations work deep into the hip capsule, while the frog rocks and tabletop hip circles gently encourage range of motion through multiple planes of motion.
I’d say the routine hits a nice balance between mobility and strength. The V-sit leg lifts and Cossack squats don’t just stretch the hips — they ask your muscles to control those end ranges, which is key for making mobility gains stick.
Here are three changes I’ve noticed since giving this routine a try.
My hips felt looser without forcing deep stretches
What surprised me most was how quickly my hips started to feel freer — without that uncomfortable “pushing into a stretch” sensation. Because the routine moves through different positions gradually, especially the 90/90 variations and hip circles, my range of motion improved in a way that felt natural rather than aggressive.
By the end of the first week, I noticed everyday movements — like standing up from my desk or taking longer strides on walks — felt less awkward. After three weeks, that tight, locked-up feeling I usually get after a long day of sitting was noticeably reduced, which felt like a huge win.
It improved my hip mobility in more ways than one
This didn’t feel like a flexibility-only routine. Exercises like the V-sit leg lifts and Cossack squats challenged my hips through different ranges of motion, asking my muscles to stay engaged as I moved in and out of deeper positions. That meant I wasn’t just stretching — I was actively improving control.
Over the three weeks, I noticed particular improvements in exercises that rely on internal and external rotation — areas that felt super restricted for me. And, instead of my hips feeling loose for an hour immediately after the routine (before inevitably tightening back up again), they started to feel more balanced and supported throughout the day.
The short length made it easy to stay consistent
Seven minutes doesn’t sound like much — but that’s exactly why this routine worked so well. On days when my schedule was packed, it felt manageable rather than negotiable. I could squeeze it in on work breaks, or even before bed, when I’d usually talk myself out of doing any movement at all.
That consistency is what made the biggest difference. Instead of doing longer mobility sessions sporadically, I stuck with this routine most days — and the cumulative effect over three weeks was far more noticeable than I expected.
My verdict
After three weeks, this routine has earned a permanent spot in my mobility toolkit. It’s short enough to stay consistent with, but thorough enough to make a noticeable difference — especially if you spend long hours sitting. If you’re looking for a new way to unstick your hips, this is a simple, low-barrier routine well worth a try.
Follow Tom’s Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds.