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

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 7 minute HIIT mobility routine. If you love at home workouts, hit subscribe to our YouTube channel. All right, we are jumping into seven of my favorite hip mobility exercises you can do with no equipment at home. I personally was struggling with some sticky hips, specifically this hip. It was really sticky. Didn't feel good in squats and lunges and all that stuff. And so I started incorporating these seven exercises into my daily routine, and I've seen massive improvements. So I'm excited to share these moves with you, and I hope you find them valuable. We're just going to jump right into the exercises. We got seven moves to do. So we're going to start right here. You're going to take a nice wide stance like you're making a V with your heels almost sit back on your hand, and we're going to do internal hip rotations. So basically, I'm going to take my right knee, I'm going to drop it as far down to the mat as I can, bring it back up, and then I'm going to do that same thing with my left knee, dropping it down to the mat. That's my sticky one. So it's a little bit harder. You're just going to take these slow and controlled. We're going to do each exercise for around 40 to 60 seconds. Okay. So you're just flowing through the exercise, doing each side. And of course, if one exercise feels like you could hang out there more, you could always hit pause and hang out there more. But these are exercises that are just good to flow through. You can follow along and just flow through us. Flow through with us. Or you can incorporate them just into your daily routine as you continue to work on mobility. We love mobility. Keeps us injury free, pain free. Nice. All right, we're going to do one more each way, and then we're going to transition to our next exercise again. If you can't get your knee to the ground, no worries. This is a move you can continually come back to. All right, nice. So now from here, we're going to find a 90, 90. So I'm drawing a 90 degree and a 90 degree. We're going to focus on this front knee. So this front knee, I'm going to focus on pushing into the ground as I split my shin bone in half with my chest. So my chest, midline and my shin bone are coming together right here. I'm not over the side of my knee. I'm trying to split My shin bone in half. And I'm trying to drive this knee into the ground. Drive it into the ground and hold. Hold for three, two, one. Come back. Reset. Now take your hand to the bottom of your foot. Now you're going to find that again. Chest over the middle of my shin. Hold here. And now can you drive this knee into the ground while you push your foot into your hand? Okay, pushing your foot into your hand, you feel that resistance. You're going to feel this outer glute, this outer hip really fire up. Come back up. We're going to go for a switch and we're going to do that same thing on the other side. So, same thing right here. Driving this knee into the ground, hinging over, splitting my shin in half with my chest. Push that knee into the ground. Hold for three, two, one. Sit up. Reset. Take your hand to the bottom of your foot. Hinge over. And now push your foot into your hands. Hold it here for three, two, one. Nice. We're gonna do that same thing again. Flow through those hips right there. Split the chin in half. Drive that knee into the ground. This is active mobility. You make it as hard as you can by that tension and resistance you're adding. Come back up. Reset. Hand to shoe and half. Push the foot into the hand. Hold for 3, 2, 1. Nice. Come back up. Switch. And same thing. Other side. Split that chin in half. Push this knee into the ground. Push, push, push for three, two, one. Come back up. Hand to foot. Here we go. Split that chin in half. Push that foot into the hand for three, two, and one. Nice. Come back up. Okay, come back. Over 90 90s, we're going to hang out here, and now we're going to focus on this back leg that's going to be working instead of the front leg. Okay? So I'm going to lift my knee off the ground. Set it down. Now, can you lift this back heel? That's harder. Off the ground. Set it down. Lift the knee. Drop it. Lift the heel, drop it. Lift the knee. Drop it. Lift the heel, drop it. Nice. Hold that heel up if you can. Hold that heel up for 3, 2, 1. Nice work. Set it down. Open internal. Right here, we're hitting this outer lift. Three, two, one. One more time. Lift, lower, lift. And lower. Switch it out. Other side. Nice work, you guys. These are challenging hip mobility moves, right? Here we go. Back, knee up. Set it down. Back, heel up. Set it down. Back, knee up, Set it down. Back, heel up. But these small movements, I know they seem small, but they are so impactful. You start adding these to your daily mobility routine, and you will instantly see improvements in your range of motion as continue to work on them. Right. Your hips will feel less sticky. Believe it or not, I actually sit at a desk for the majority of my job. Filming workouts is just a small, tiny portion. Lift. We're gonna do one more. This is so good for those hips. Right. Last one. Hold it. Three, two, and one. Nice work. Now we're gonna come onto our hands and knees. You're coming into a tabletop position, Right. So shoulders are stacked over wrist, hips are over knees. We're gonna take the hip through a full range of motion. So right knee is gonna draw a big circle. Slow and controlled. As much range of mot. And then you're going to reverse that range of motion. Controlled articular rotations right here. Lift. You want to find that range of motion. How big can you make it In a controlled slow pattern. Controlled slow pattern. You can intensify this as you build up by adding a resistance band. Start with a very light resistance band. Lift. Big controlled circle. Bring it back. And we're going to switch. Bring it back. Nice. Same thing. Other side. Big controlled circle. Big controlled circle. Nice. Drawing that circle with that knee. I think it's really helpful to be aware of differences between size sides, too, because like this one, I feel great. The other side, really tough for me. Right. So I obviously need to work on that one a little more. Yep. You can hang out there. Continue to work on it. Yeah. I mean, we all have muscle imbalances in our body just naturally. And the thing that can happen is if you don't work on that side, that imbalance is just going to continue to get worse. And that's typically when injury happens because your stronger, more active muscles are taking over. Nice work, you guys. Awesome job. So now from here, you're just going to widen those knees, bring your forearms to the ground, and go into a frog rock. So you're just hinging back and forward. Hinging back and forward. This should feel good, right? I love adding this to my mobility routine, especially on. Great way to open up the hips. Get more range of motion in your squats, your lunges. The move I'm continually still working on. This just still feels so tight and sticky for me. Nice. Bring it back up. Nice. Now you're gonna come over onto your butt. Okay. Gonna activate those hip flexors. Come in to. Nice. A V. Sit here. You can support yourself by sitting back. You could always put a dumbbell or a marker here. Just gonna lift the Leg up and over. Up and over. Up and over. Up and over. Lift and lift. So you could continue to work on this by adding an ankle weight. If you wanted to add some weight, you could work on that range of motion. How high can you lift the weight? You could put a bench or a stool here. See if you can get your leg up and over that bench or stool. Nice. We're gonna do one more each way and then we're gonna go into our final exercise. Up and over. Last one. Up and over. Nice. You're gonna come up to a standing for our final move. It is the Cossack squat. So you're gonna go nice and wide. Toes face me or slightly out. I'm gonna hit right. These heel pot or toes pop up towards the ceiling. And you're just gonna go to the other side. Side to side. Really getting into that hip mobility. So now your hips should feel good. They should be nice and warm, right? Should be able to get nice and low in these. Nice. Good range of motion. Opening up those hips. Sitting deep, Sitting deep into this heel. Sitting deep into that heel. If you want to add more mobility, you could give yourself a little stretch at the bottom. Up and over to the other side. Open and stretch, right? Nice. Open and stretch. One more on the other side and we finish off this mobility routine. Awesome job. I hope you found these exercises helpful. You can add them to your daily routine. Nice work, Rach. If you're looking for more at home workouts, you find them at nourishmovelove. Com. Have a great day. Thanks for joining me for that hip mobility routine. If you loved it, hit subscribe to our channel. I've loaded up a 10 minute leg workout for you right here. Now that your legs are nice and warm. Or find a free two week strength program in this playlist right here. Have a great day.