Speaker A
Hi, I'm Lindsy Bomr of Nurse Move Love, and this is your 7-minute hip mobility routine. If you love at-home workouts, hit subscribe to our YouTube channel.
Follow this 7-minute hip mobility routine by Lindsy Bomr to loosen tight hips and improve range of motion with no equipment needed.
Key Takeaways
- Consistent daily practice of these hip mobility exercises can reduce hip stiffness and improve movement quality.
- Proper form involves controlled movements, chest alignment over the shin, and pushing the knee into the ground.
- Mobility work helps prevent injuries and alleviates pain related to tight hips.
- Exercises can be adapted for different skill levels and enhanced with resistance bands or props.
- Flowing through the routine or holding poses longer can both be effective depending on individual needs.
What the video covers
- Lindsy Bomr introduces a 7-minute hip mobility routine designed for at-home workouts without equipment.
- The routine targets tight hips that affect squats, lunges, and daily movement.
- Seven exercises focus on internal hip rotations, 90/90 stretches, and active mobility movements.
- Instructions emphasize slow, controlled movements with 40-60 seconds per exercise.
- Modifications and tips are provided for those with limited mobility or muscle imbalances.
- The routine encourages pushing knees into the ground and aligning chest over the shin for proper form.
- Active mobility is highlighted as key to injury prevention and pain reduction.
- The video suggests incorporating these exercises daily for lasting improvements in hip flexibility.
- Additional progressions include using resistance bands or props like benches for increased challenge.
- The routine ends with encouragement to subscribe and links to further leg workouts.
Chapters
- 00:00Introduction and Overview
- 00:37Internal Hip Rotations Setup
- 01:08Starting the 7 Hip Mobility Exercises
- 01:42Form Focus: Chest Over Shin Alignment
- 02:15Flowing Through Exercises and Modifications
- 02:55Pushing Knee Into Ground Technique
- 03:3390/90 Hip Stretch Focus
- 04:44Benefits of Daily Mobility Routine
- 04:59Driving Knee Into Ground with Foot Resistance
- 05:50Addressing Muscle Imbalances and Challenges
Full Transcript — Download SRT & Markdown
Speaker A
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
Speaker A
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.
Speaker A
a nice wide stance like you're making a V with your heels almost sit back on your hands 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
Speaker A
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.
Speaker A
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
Speaker A
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 hands, and we're going to do internal hip rotations.
Speaker A
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
Speaker A
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.
Speaker A
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
Speaker A
You're just going to take these slow and controlled. We're going to do each exercise for around 40 to 60 seconds.
Speaker A
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 hands
Speaker A
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 with us, or you can incorporate them just into your daily routine as you continue to work on mobility.
Speaker A
same thing right here driving this knee into the ground hinging over splitting my shin in half with my chest push that knee to the ground hold for three two one sit up reset take your hand to the bottom of your foot hinge over and now
Speaker A
We love mobility. It keeps us injury-free, pain-free. Nice.
Speaker A
hard as you can by that tension and resistance you're adding come back up reset hand to shoe in half push the foot into the hand hold for three two one nice come back up switch and same thing other side split that chin in half push
Speaker A
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.
Speaker A
back over 9090s 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
Speaker A
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.
Speaker A
that heel up for three two one 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
Speaker A
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.
Speaker A
start adding these to your daily Mobility routine and you will instantly see improvements in your range of motion as they continue to work on them right your hips will feel less sticky believe it or not I actually sit at a desk for
Speaker A
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.
Speaker A
going to come on to our hands and knees you're coming into a tabletop position right so shoulders are stacked over wrist hips are over knees we're going to take the hip through a full range of motion so right knee is going to draw a
Speaker A
And now, can you drive this knee into the ground while you push your foot into your hands?
Speaker 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
Speaker A
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.
Speaker A
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 all have muscle imbalances in our body just
Speaker A
So same thing right here, driving this knee into the ground, hinging over, splitting my shin in half with my chest. Push that knee to 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 hand. Hold it here for three, two, one.
Speaker A
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
Speaker A
Nice. We're going to do that same thing again. Flow through those hips right there, split the shin 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.
Speaker A
for me nice bring it back up nice now you're going to come over onto your butt okay going to activate those hip flexors come into nice vit here you can support Yourself by sitting back you could always put a dumbbell or a marker here
Speaker A
Come back up, reset, hand to shoe in half, push the foot into the hand, hold for three, two, one. Nice. Come back up, switch, and same thing other side. Split that shin in half, push this knee into the ground. Push, push, push for three, two, one.
Speaker A
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 going to do one more each way
Speaker A
Come back up, hand to foot, three, go, split that shin in half, push that foot into the hand for three, two, and one. Nice. Come back up.
Speaker A
and wide toes face me or slightly out I'm going to hit right these heel po or toes pop up towards the ceiling and you're just going to go to the other side side to side really getting into that
Speaker A
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.
Speaker A
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
Speaker A
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.
Speaker A
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
Speaker A
Nice. Hold that heel up if you can. Hold that heel up for three, two, one. 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.
Topics:hip mobilityhip stretchesat-home workoutno equipment exercisestight hipsmobility routinehip flexibilityinjury preventionLindsy BomrNourish Move Love
