Complete Hip Care Twenty minutes provides comprehensive hip work from every angle. This routine addresses flexion, extension, rotation, abduction, and adduction for complete hip health. Use it weekly for maintenance or more frequently to address significant hip restrictions. The 20-Minute Full Hip Routine Move through each section thoroughly. Hip Warm-Up (3 minutes) JME 108: Hip circles and gentle movements prepare the joint. Hip Flexor Complex (4 minutes) JME 113: Multiple hip flexor stretches from different angles. Hip Extension (3 minutes) JME 134: Glute and hip extensor work. External Rotation (4 minutes) JME 115: JME 121: Deep external rotation from various positions. Internal Rotation (3 minutes) JME 121: Balance rotational mobility with internal rotation work. Abduction and Adduction (3 minutes) JME 108: Lateral hip mobility work. Start your 14-day free trial for comprehensive hip programming. Try simplmobility free for 14 days and master hip mobility.