My hips have always given me trouble & they get even tighter when life gets hectic. Spending long days sitting at my desk makes everything worse with shorter steps when I walk & discomfort when I run or stand up after sitting for a while. Eventually I figured out that working on my mobility isn’t something I can skip but it has to fit into my actual schedule. When things get busy I find that routines lasting less than 10 minutes are much easier to stick with and that helps me stay consistent.
Seven-Minute Hip Mobility Routine for Busy Days
Lindsey Bomgren is a NASM-certified personal trainer who designed a seven-minute hip mobility routine that requires no equipment. The workout consists of multiple movements including 90/90 internal rotation knee drops & 90/90 pigeon pose. It also includes 90/90 rear knee and heel lifts along with tabletop hip circles and frog rocks. The routine finishes with V-sit leg lifts and Cossack squats. These exercises target both internal and external hip rotation to support daily activities such as walking & running & sitting without discomfort. You can hold any exercise longer if it feels particularly beneficial for your body.
How This Routine Improves Hip Mobility
The routine mixes mobility exercises with strength work. Movements like V-sit leg lifts and Cossack squats stretch your hips while making your muscles stay strong at their end ranges. This method helps the gains stick around longer. I did this routine consistently for three weeks and noticed three main changes. My hips moved more freely during regular activities. I could turn my legs in and out with less effort. I also gained better command over my hip movements during daily tasks.
Key Benefits Observed
- Hips felt looser without forcing deep stretches, allowing everyday movements like standing up or walking to feel smoother.
- Improved hip control through exercises that actively engage muscles, not just stretch, enhancing internal and external rotation.
- Short routine consistency made it easy to practice daily, yielding cumulative improvements in three weeks.
Routine Summary
This seven-minute routine fits well into busy schedules & targets tight hips while simultaneously developing strength and control. Regular practice over several weeks produces noticeable improvements by decreasing stiffness and enhancing everyday movement for individuals who spend extended periods sitting.
| Exercise | Duration | Focus Area |
|---|---|---|
| 90/90 Knee Drops | 1 min | Internal Hip Rotation |
| 90/90 Pigeon Pose | 1 min | External Hip Rotation |
| Tabletop Hip Circles | 1 min | Range of Motion |
| Frog Rocks | 1 min | Hip Flexion/Extension |
| V-Sit Leg Lifts | 1 min | Strength & Control |
| Cossack Squats | 1 min | Hip Mobility & Stability |
