[P]ROTECT Your Hips

IMPROVE Hip Mobility

ENHANCE Glute activation

Hips aches and pains often times get neglected until it’s too late, turning a minor fixable ache into a potential chronic pain and debilitating issue.





The Hip [P]Rehab Program is a physical therapist developed, step-by-step program to help you minimize pain and optimize hip health. It will teach you how to regain and improve mobility as well as how to build a strong foundation for your hips. Ultimately, our program is designed to bulletproof your hips for anything life throws at you!

14-week workout plan with 3 progressive phases targeting unique goals

Appropriate for anyone no matter where you are at with your physical fitness

Simple and detailed step-by-step instruction videos

Prevent future hip injury and minimize existing pain and discomfort

Improve your stability and mobility to maximize your athletic performance

Increase your lower body strength to achieve your fitness goals

Learn proper muscle activation to boost your gains and overall progress

Objective assessments to track your progress throughout the entire program

Private forum to interact with community members and get app support



Hip exercises
backed by scientific evidence

Years of combined
Physical Therapists’ clinical experience

Success stories
from thousands of real clients








Ben C

Ben C

"Wow, these prehab guys are awesome. I started the hip program two weeks ago and can feel a massive difference already. I'm running and jumping without pain for the first time in years and feel like this course is a vital step towards my goal of running a marathon. Can't wait to see how my hips feel when I complete the course. Thank you Prehab guys."

Raed B

Raed B

"Hi, more than 10 years suffering from lower back abd hip pain. Spent $$$ with minimail to no results. Decided to look in a rehab program online since it is lockdown.tried 2, but by far this is the best program. I saw results within a month. Wife and friends noticed the improvement in my walking and sitting. Cannot thank the prehabguys enough for a great job. Love you guys Greetings from Saudi Arabia

Kara S

Kara S

"I purchased the Hip Rehab program to start 2 months after a full hip replacement on my left leg. I found the Prehab guys on instagram and really love their work. The program did not disappoint. 3 phases to work through. The videos for each movement are quality. I love being able to choose different exercises if the one provided isn't doable. The software was a little clunky but did its job in keeping me accountable in moving through this program. My left leg has gotten so much stronger. I wasn't able to do step ups well or single leg squats to a box before I started and now I can! My butt is even rounder now too! so that is a plus!! I will keep working through this program to keep my hips strong and balanced. I am planning to buy other programs from this group as well. Really recommend!"

Kendra V

Kendra V

"I had recurring hip flexor/groin pain for years and it got worse from a lot of indoor cycling. It got to a point I felt pinching/popping when just walking on flat surfaces. That was what led me to buy your program. I did it faithfully for the first 7-8 weeks and saw a lot of improvement. I have been able to bike outside all summer and went on an intense hike mostly without pain. I want to go back and finish the second half to prepare for getting back on my Peloton when the weather gets cold. But I am really feeling much better and stronger."

Michelle M

Michelle M

"Within 2 weeks of starting my ankle pain was mostly gone and now after 4 weeks I can walk pain free. The hip program has helped me strengthen my core and improve flexibility. After 2 weeks I was way stronger during my Pilates classes, and now at 4 weeks I'm able to get deeper into yoga poses and engage my core with more control."

Anne Brandenburg

Anne Brandenburg

"With two more weeks left in the hip program, l wanted to tell you how thrilled I am with the program. I had been a distance jogger for 45 years. I have suffered a series of overuse injuries the last few years, and I thought my days of jogging any distance were over. I stumbled on the prehab guys on Instagram and thought it was worth a shot. I had a hard time doing strength exercises I was told to do, on my own. Yoga helped relieve the symptoms, but I could not make the class times. This program, I am happy to say, has allowed me to slowly increase my mileage again, pain free. The format worked for I need to be told what to do, and if it is written down I will do it. Their program was affordable, well thought out, great videos to ensure exercises are performed correctly, and they even have built in timers and counters. The best part was I could do the workouts on my time table, and I can jog again. Thank you so very much prehab guys!"

Žiga Brlek

"The Prehab Guys and their app is a perfect solution for all those who want to improve their body mechanics ,reduce (or eliminate) pain, and improve controlled range of motion. For those of you that want to continue living active lifestyles I would definitely recommend all of their programs. Their exercise videos are put together well and are easy to follow with the video explanations and verbal tips too. I currently use the Hip, Neck & Mid back, and Shoulder app and they are all worth the money and effort (or even more!). The workouts are just long enough you can do them daily (15-20 minutes) and they are great to counter balance the stress and strain of daily life!"

Lisa Tipton

"I had greater trochanter pain syndrome and as a PT I knew from various hip courses and researching treatments how I wanted to treat it. I was able to rehab it and was pain-free, but I found a few weak links that still needed addressing via your hip plan. I'm now using it 1-2x's week to keep that GTPS problem at bay. Additionally, because I want to be able to help other hip patients, I wanted to purchase your program so I wouldn't have to work so hard to program myself! As an active user of both the hip and neck programs, I would highly recommend them for personal use or recommend them to your PT patients for purchase and home use or after PT discharge, etc. I have also told friends about both programs available to purchase if I don't have personal time to treat them."

Rhonda Hart

Rhonda Hart

"I've recently signed up for both the shoulder and the hip programs, and found my shoulders and hips are already feeling better, I'm less stiff and more stable which is so appealing to me both as a 54-year-old runner, lifter, and a coach. I really appreciate the attention to detail and good form. I appreciate the work that goes into making it such a useful resource!"

Aldrin Aldana

“I have been weightlifting for a few years, however, recently have started pushing with strength training. This involves exercises such as squats, lunges, and deadlifts. I never had much coaching through these movements and was never sure if my form was good. This Hip program built me up from the ground up. I mastered the basics of hip hinging and activating my glutes and slowly moved forward with what I thought was a very appropriate progression of exercises for me. By the end of the program I felt much more confident with my strength training!”

Annika Dawson

"My hips have always limited me from going to group fitness classes. It seemed as if the classes were either too easy and I wouldn’t be challenged, or it would be too aggressive and leave my hips or low back achy for a few days. I wasn’t really sure how to fix this issue. I tried the hip prehab program, and honestly, I learned SO much about my own body. Being able to control my low back, pelvis, and hips through different exercises has really been a game changer. I feel like I have control of my hips and have been able to exercise pain free. Most important thing is the prehab guys really teach you how to stay pain free, I still go through many of these movements on a weekly basis."

Madison Poole

"I started off strong with my Hip Prehab program and it worked wonders. My right hip was in constant pain, popping in several different areas, sharp pains, and I really could not pinpoint the exact point of contention. With this all encompassing program my hip no longer pops and i do not feel any pain. I have to admit that over the holidays I neglected my exercises and in just that short 2/3 week period I could feel the pain starting to come back. I have since been back at it and again the pain is subsiding. I would highly recommend this to anyone experiencing any pain or discomfort in their hips."



Sign up to access the program and videos

Commit to the 14-week Hip [P]Rehab plan

Start improving your hip health today!




$ 199
  • 14-week workout plan with 3 progressive phases targeting unique goals
  • Detailed step-by-step exercise videos
  • More than 100+ variations of different exercises
  • Multiple objective assessments to track your progress throughout the entire program

Special features available!

Join today and get access to:

“Hip Rehab”
4-Week Program

with a comprehensive routine we use in the clinic with hip pain patients

Exclusive Discounts
Members only

on recommended equipment
to optimize your success

Private networking
& Discussion Forum

Interact with community
members and get app support


The Hip [P]Rehab Program is for anyone looking to get more out of their hip(s)! Whether you’re a weekend warrior, competitive athlete, superhero parent, or just someone interested in improving their hip health, you can benefit from this program. We make it easy and teach you how to self [P]Rehab your hips and keep them healthy for anything life throws at you.
Over the past few years as Doctors of Physical Therapy, we have seen a plethora of patients and clients with hip injuries. Using the latest evidence-based research and our clinical experience, we have pioneered a very safe and effective [P]Rehab program that can take you from rehabbing old aches and pains all the way to maximizing your athletic performance on the field or in the gym.

Hip arthritis, pre-op hip replacement, or post-op hip replacement or other hip surgery with no exercise restrictions and full MD clearance, hip flexor/glute/piriformis/TFL issue and pain, femoroacetabular impingement (FAI), hip labral tear/involvement, greater trochanteric issues and pain, greater trochanteric bursitis, pelvis/hip alignment issues, and SIJ pain.

We designed a phase 1 rehab program similar to how we program hip rehab exercises in the clinic. With this phase, you will be introduced to light mobility, stability, and strengthening exercises to build up your lower body foundation before more advanced exercises. We also address the low back and pelvis region with this program, which more often than not can contribute to hip pain. Furthermore, we’ve built in regressions and alternatives to every single exercise in our program. We recommend anyone with hip pain and/or discomfort to start with phase 1 after getting clearance to exercise from their doctor.
YES! We designed this program with you in mind! Many of our patients do not get prehab approved by their insurance (so annoying!), so we designed our program to also help with true prehab before surgery. You may need to go a bit slower through the program. Also, be sure to start with Phase 1. Understand that the stronger you are before surgery, the better your outcome after surgery will be. So a true [P]Rehab program like this one will be sure to set you up for success!
Yes! Phase 1 is the perfect place to start for you to work on the basics prior to beginning higher level exercises. Not everyone will and should progress at the same speed, if you feel like the program is at a good challenge for you, you have the option of repeating a week. We have also built in off days into the program to help with your recovery, especially for those trying out a program like this for the first time.

This program includes detailed exercise videos with verbal and written instructions for 100+ variations of different exercises. Each exercise gives you details regarding how to perform it, where you should be feeling it, and common compensations to avoid. This program will take you through what we believe is a perfect progression of hip exercises that focus on mobility, stability, and strengthening of your entire lower body and core.

This program also offers resources regarding how to navigate and maximize the program, training support videos if and when you need them, education about the hip and common hip issues, four different assessments to track your progress, and a community discussion board to interact with other group members and get app support when you need it. The program will educate you along the way so that you will have the tools to take care of your hips for life!

This program is 14 weeks from beginning to end. It is broken down into 3 different phases, the first two being 4-weeks long, and the last being 6-weeks long, with different goals building upon one another. We have included a phase 1 hip rehab routine for 4 weeks, which we have made optional for those dealing with hip pain/discomfort or those looking to start from the basics. We have recommended performing the routine 5-6 days/week, but you can modify this based on your individual needs.
If you’re currently rehabbing an old or new injury, your primary focus should be on our program versus other programs or exercise. Think of it as a short term sacrifice to reap the greatest long term benefit. The program is truly comprehensive with graded exposure supported by science that WILL get you back to your training routine before you know it! In these early phases, the less variables there are, the easier it is for you to learn what is and isn’t helping. At max, we’d only suggest simple aerobic/cardio exercise that does not aggravate your injury or training body areas not associated with your injury!
It may be smart to take a break from your current routine until you make enough progress that you can tolerate your routine again! Once you feel comfortable working back in your normal routine or exploring new activities, we’d suggest trying our program before, after, and on different days than your normal routine. It totally depends on the person, your fitness level, and your routine in regards to the best placement for our program!
A general rule of thumb, our anatomy and [P]Rehab programs are great to do prior to your routine, especially our mobility programs. On the contrary, you can perform these programs on separate days if the workout is too long for you, which may be the case if you’re nearing the end of our programs in the later phases! This is especially true for our [P]Rehab to performance programs, which are suited best to be performed by themselves or on separate days than your normal routine!
It depends! Yes, you’re physically able to have multiple programs going on our app that you have purchased. However, it depends on which programs you have in mind as well as what you’re doing training-wise outside of our programs. It is totally feasible to run one of our lower body and upper body programs (Foot & Ankle and Shoulder Programs). However, for example, it may be excessive to try and run two of our lower body programs at the same time as you may be doing two-a-days or working out every single day. We have had success stories with people running multiple programs at the same time, it just depends on what works for you! If you have questions or concerns, feel free to contact us to chat more.
We designed most of our workouts specifically in mind for you to do at home with minimal equipment. We recommend a foam roller, lacrosse ball, hip & core system, and lower body resistance bands. Within the app itself, we have an equipment tab for anything that is shown or used in the program. You can reach out to us to learn more if you’re concerned.
With our [P]Rehab Programs you get access to what we consider the best online programming you can find! You’re gaining access to the same exercises and education that we as physical therapists use in the clinic. We want to change the narrative, rather than constantly helping people with a reactive approach that ends up being focused on management or dealing with a bad 1st decision, what if we could provide people the right exercises and education at the right time to improve long term outcomes? What if we could make that 1st decision the best decision? That is true [P]Rehab. The real power of [P]Rehab is education and we plan to empower you with the knowledge you need to take control of your own health! With our programs, while we give you the blueprint, are all about educating YOU on how to become your own best physical therapist.
FSAs and HSAs are used to pay for common out of pocket healthcare expenses. As a general rule of thumb, qualifying healthcare expenses include the cost of treatment or prevention of disease. If you think you have a medical condition that would benefit from an exercise program like our [P]Rehab programs, we suggest you talk with your doctor and have him/her provide you with a Letter of Medical Necessity. We have had many people use their FSAs and HSAs in the past for [P]Rehab programs! Please check with your FSA/HSA for more information.
Immediately after purchasing you will receive an e-mail showcasing you how to sign in and get started right away! After signing in, go to the group and watch the welcome video we have put together. This program can used on your phone via our Prehab App, computer, iPad – you name it!

In order to make sure you can access ALL of the products you have purchased under the same username – please make sure to use the same email address that you are currently registered under at checkout. Once purchased, your new program will be visible in the app!

Yes! We created a sample week within phase 2 of the program so that you can get the experience of the program and how the app works. Get signed up and try it for free by clicking the photo and/or link at the bottom of this page.
Now! The current dilemma is when people have issues with their body – they’re not able to get the correct help when they need it most, timing is everything! This app is readily available to your fingertips on your mobile or desktop devices – anywhere in the world.

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We are so confident that our program will rock your world that we will offer you a 30-Day Money Back Guarantee!

That’s right—we are so confident our product is amazing that we offer a 30-Day Money Back Guarantee to make sure you are 100% satisfied with every single aspect of your [P]Rehab Program experience!

Bulletproof your hip for life with this [P]Rehab program!