That\u2019s what drew me to a seven-minute hip mobility routine from @nourishmovelove<\/a>, or NASM-certified personal trainer Lindsey Bomgren. It promised to loosen tight hips<\/a> quickly, without equipment, and without eating into my day. After practicing it regularly for three weeks, I noticed three key takeaways \u2014 and they\u2019ve genuinely changed how my hips feel day to day.<\/p>\n You may like<\/p>\n What is the routine?<\/p>\n 8-Minute Hip Mobility Routine | Loosen Tight Hips (No Equipment) – YouTube Watch On <\/a><\/p>\n Lindsey\u2019s hip mobility<\/a> routine involves seven exercises, performed for one minute each. But, as Lindsey says in the video, you can hit pause and \u201chang out\u201d with any exercise for as long as you like, if you find something particularly helpful.<\/p>\n The exercises in the routine include: 90\/90 internal rotation knee drops, 90\/90 pigeon pose<\/a>, 90\/90 rear knee and heel lifts, tabletop hip circles, frog rocks, v-sit leg lifts and cossack squats<\/a>.<\/p>\n 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.<\/p>\n Moves such as the 90\/90 <\/a>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<\/a>.<\/p>\n I\u2019d say the routine hits a nice balance between mobility and strength. The V-sit leg lifts and Cossack squats don\u2019t just stretch the hips \u2014 they ask your muscles to control those end ranges, which is key for making mobility gains stick.<\/p>\n Here are three changes I\u2019ve noticed since giving this routine a try.<\/p>\n My hips felt looser without forcing deep stretches<\/p>\n What surprised me most was how quickly my hips started to feel freer \u2014 without that uncomfortable \u201cpushing into a stretch\u201d 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.<\/p>\n You may like<\/p>\n By the end of the first week, I noticed everyday movements \u2014 like standing up from my desk or taking longer strides on walks \u2014 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.<\/p>\n It improved my hip mobility in more ways than one<\/p>\n This didn\u2019t 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\u2019t just stretching \u2014 I was actively improving control.<\/p>\n Over the three weeks, I noticed particular improvements in exercises that rely on internal and external rotation \u2014 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.<\/p>\n The short length made it easy to stay consistent <\/p>\n \n (Image credit: Future)<\/p>\n Seven minutes doesn\u2019t sound like much \u2014 but that\u2019s 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\u2019d usually talk myself out of doing any movement at all.<\/p>\n That consistency is what made the biggest difference. Instead of doing longer mobility sessions sporadically, I stuck with this routine most days \u2014 and the cumulative effect over three weeks was far more noticeable than I expected.<\/p>\n My verdict<\/p>\n After three weeks, this routine has earned a permanent spot in my mobility toolkit. It\u2019s short enough to stay consistent with, but thorough enough to make a noticeable difference \u2014 especially if you spend long hours sitting. If you\u2019re looking for a new way to unstick your hips<\/a>, this is a simple, low-barrier routine well worth a try.<\/p>\n <\/p>\n \n <\/a><\/p>\n Follow Tom’s Guide on Google News<\/a> and add us as a preferred source<\/a> to get our up-to-date news, analysis, and reviews in your feeds. <\/p>\n More from Tom’s Guide<\/p>\n Today’s best Resistance Bands deals<\/p>\n","protected":false},"excerpt":{"rendered":"My hips have always been a problem area \u2014 but they seem to be even tighter than usual…\n","protected":false},"author":2,"featured_media":217404,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[499,103,61,60],"class_list":{"0":"post-217403","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-ie","11":"tag-ireland"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/217403","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=217403"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/217403\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/217404"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=217403"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=217403"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=217403"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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