7-Minute Hip Mobility Routine | Loosen Tight Hips (No Equipment)

If your hips feel tight and sticky right now, stay with me because in the next 7 minutes we're going to loosen things up and get you feeling like a buttery ninja again. If you don't believe me, try this 7-minute hip mobility routine. And for all my free at-home workouts, hit subscribe to my YouTube channel. All right, you guys, I have 7 hip mobility exercises I love doing on a weekly basis. We're going to knock them out in one solid, quick, effective routine. We're gonna do each exercise for around 40 seconds with a 20-second transition, and you're just doing it once. We'll switch sides as we need to, but if you feel like your hips are stuck in a position and you need a little longer there, feel free to hit pause and hang out in that position. But love adding these 7 mobility exercises to my weekly routine. So let's jump right in. We're gonna start with some activation. We're gonna activate the hip flexors, which is right here. Okay, the front of your hip. I have just some rolls of tape I love adding to give me like markers. It's like a little hurdle. We're gonna do some straight leg lift-offs to just get things activated, specifically your hip flexors. So I'm gonna gently place my hands here. I'm gonna sit up nice and tall, sitting on my sit bones. I'm gonna flex my quad, which is this muscle right here, top of my thigh. And I'm gonna take my leg up and over, up and over, and then bring it back and back and then go to the other side. So let's actually start with the right leg. Pull your toes towards your face. As you'll notice, Caroline's offering modification. She's sitting on a yoga block. Adding elevation to the hips is going to make this easier. So starting right here, flex your quad of your right leg. Pull that leg off the ground. Straight leg. Here we go. Up and over. Drop. Up and over. Drop. Do it again. Bring it back and back. Now, left leg, left leg. Flex that quad. Lift and lift. It's normal to feel tighter or stickier on one side. Don't worry. That's totally normal. It's why we do these exercises. It doesn't mean you should spend necessarily more time on that side. You want to work both sides. Equally. So we're starting with activation and then we're gonna go to internal hip rotation and then external hip rotation, and then we're gonna put it all together at the end. You got about 10 more seconds of this exercise and then we're gonna go do some internal hip rotation. Finish here on that right leg, up and over, up and over. Bring this right leg back and back. Nice work. Awesome job. Okay, we're gonna switch to some internal hip rotations. So you're gonna again, sit up nice and tall right here. You can take your legs a little bit wider. You're gonna try and drop your knee down to the mat. Caroline has switched the target to a yoga block to shorten the range of motion. In mobility, the way to make things harder is often to increase the range of motion. In 3, 2, here we go. Drop that right knee down to the mat. Come up. So you're working on internal hip rotation. I don't want my shoulders or upper body moving much here. I just want my hip, which is a ball and socket joint, rotating internally. We want that ball and socket joint to go through a full range of motion. So internal rotation, you might notice you're tight here. A lot of people really struggle to do this exercise. Internal rotation is where we tend to see most people are the stickiest or have the hardest time getting that full range of motion. Nice work. You got about 10 more seconds here, and then we're going to switch to external rotation targeting the outer glute right here or the outer hip. Nice. One more each way. Drop right, drop left. You're going to keep your legs like this. You're going to drop into a 90-90. Okay. So I'm thinking 90-degree bend here, 90-degree bend here. We're going to focus on this front leg. I want this knee driving into the mat, and I want you to think about taking your chest right across the middle of your shin. You're going to give me a slight hinge forward here at the hips, and you should feel this drive your knee into the mat in this outer glute, this part right here, your outer hip, outer glute. That's where you should feel it. Sit up, do it again. Breaking just at the hips, drive your knee into the mat, split your shin in half with your chest. Now to make this harder, take your hand, place it on the bottom of your foot, push your hand into your foot, really activate, and now split it in half. Good. Same thing, other side, up and over, big rotation. Here we go. Drive this knee into the mat, split your shin in half, hinge, hinge, hinge. Stand tall, make it harder. Drive this hand into the foot, push and hinge, external rotation. So you can hang out here and keep doing this, or if you want to advance the external rotation and add strength and mobility together, here's what I'm going to do. I'm going to come into a pigeon. Caroline's going to stay in the pigeon. This is the modified right here. Pigeon, right? So you should feel this in your outer glute. You can keep your hands on the mat if you want to intensify this. Here's what you do. You lift your back leg off and then you hold here, holding your back leg off the mat just like this. Okay. Option A, hands stay planted on the mat. Option B, hands lift off the mat and you hold isometric hold right here. Holy bananas. Your outer glute is going to be so on fire right here. This is strength and mobility built together. So you can add this to a leg day routine very, very easily. Strength and mobility right here. Hold, hold. You're just breathing into this. We're going to hold for 5, 4, 3, 2. Gently come out of that. Holy bananas. You're really going to feel that one. So there's a lot of ways to advance this external rotation. Same thing, other side. You're going to come into the pigeon. Okay. Back knee is on the ground. Hands are gently supporting you. Option A, stay here. Option B, intensify, back leg lifts. Option C, hands come completely off the mat and I hold. Holy bananas. Again, I am feeling this. You should be really feeling this right here. This is what's firing. It is holding me. It is stabilizing me and it feels like it's on fire. And you're going to hold it here and you're going to hold this position for 5, 4, 3, 2, and 1. All right. You're going to come back down into that 90 position. So now we fired up externally, we're gonna go back to internal rotation. So I'm gonna drive this knee into the ground and lift my back heel off the ground. Now we've heard from a lot of you guys, actually Maggie commented on our hip mobility routine and said that 90-90 heel lift, that's this, getting this back heel off the ground, is no joke and I can't get my foot off the ground, what do I do? You're gonna follow Caroline, take that yoga block between your knees and then you're gonna work on that internal rotation by pulling your heels or your feet away from each other. So knees drive into the yoga block feet rotate externally away from the block, creating internal hip rotation. Same thing that's happening here, trying to sit up nice and tall. Internal hip rotation is happening, lifting my heel off the ground. All right. Same thing, other side. Caroline's going to stick with this. I'm going to show you internal hip rotation on the other side. Good job. Just rotating internally. So if you struggle to get this heel off the ground right here, great exercise. Another great exercise that you see in my Max 20 program is the staggered deadlift with rotation. A great way to work on internal hip rotation. Staggered deadlift with rotation. Give me 2 more here. Lift that heel, hold, squeeze. Awesome job. One more here. Lift that heel, hold. Awesome job. Moving on, we're going to go to some hip airplanes. I'm going to stay in a kneeling position. Caroline's going to show you the modification, which is a hip drop off the yoga block. All right. I'm going to go into a hip airplane. We're going to start with this hip first. I'll open it up to you guys. So I'm going to keep, kick this leg straight behind me. And now I'm gonna rotate. So my hips come square or open to you. Okay, this is my external rotation. And now I'm gonna drop this hip or knee down to the ground, internal rotation and external rotation put together. This is a hip airplane. You can do this from a standing position or a kneeling position. Open the hip, externally rotate, Drop the hip, internally rotate, and I'm okay with that dropping a little bit further. I like to get that full range of motion. Externally rotate and internally rotate. Same thing, other side. Caroline's going to switch knees. I'm going to go this way so you don't have to see my backside. Okay. Other leg, shoot it straight behind you. Externally rotate, open up this hip. Internally rotate, drop this hip square to the mat. Externally rotate, open this hip. So we're putting that internal external hip rotation. All together right here in this move. And then we're going to take it up to a standing position for a final hip mobility exercise that should feel so good now that you really got into these hips. Again, feeling tight or sticky in any of these is a great sign that you can come back to it. Continue to work on your range of motion in that exercise. All right. Final move up to standing. You're going to take those legs nice and wide and you're going to go into a Cossack squat. So hit, stand, hit, stand in 3, 2, let's go. Drop and push, drop and push. Your hips should feel nice and good, nice and deep. You should be sitting into that hip, driving out of it. If you want more, you can pop the toes off the ground. As I drop here, toes pop up towards the ceiling, drop into it, toes pop up towards the ceiling. Nice. This is called a Cossack squat. Nice, good. Should feel like a buttery ninja now as you're going into this move. Nice, good, solid range of motion. Should feel really, really good for those hips. Nice. Working on that good solid range of motion. 10 more seconds here and you are done with this quick, effective hip mobility routine. We hit activation of those hip flexors. We hit internal and external hip rotation. You did it all. I hope your hips feel like a buttery ninja after that routine. Thanks for joining me. I'd love to see you back on the mat for another workout soon. I hope you love that mobility routine. If so, drop a subscribe to my channel. And if you want more mobility and strength routines like this, check out my app. You can find the Nourish Move Love app right here. Otherwise, I'd love for you to join me for a 2-week strength challenge, which you can find in this playlist right here. Have a great day.