Hip [P]rehab Program

Improve Hip Health & Supercharge Lower Body Performance Anytime, Anywhere

This 3-month Hip Physical Therapy Program is available now,
through our revolutionary [P]rehab on-demand app!

Built by world-renowned Doctors of Physical Therapy & Fitness Experts. Over $4,000 in value compared to in-person physical therapy alternatives.

Success Rate
Happy [P]rehabbers

Take Control Of Top Hip Health Issues, While Preventing Future Hip Injuries

“The most complete hip strengthening program you’ll ever need”

Did you know there are 27 muscles that cross the hip joint?! Well, the Hip Prehab Program is here to help you take control of your hip again by training your hip muscles (yup all 27 of them) to reduce that annoying ache, pain, or pinch you’ve been dealing with!

The hip is a very stable ball and socket joint. It is also a key player in the transmission of force from our lower leg to the rest of the body, making it our body’s powerhouse! In order for this transmission of force to happen in a safe and effective way we have to ensure our hips are mobile, strong, and powerful enough to handle that all life may throw at us.

So this is where we do it. Welcome to Hip Prehab – where you will increase your hip’s functional range of motion all while integrating progressive loading to help you take control and optimize your hip health and function and set you up for long-term success!

  • 7-day no questions asked free trial
  • Zero wait times, no hidden fees, no barriers to entry

  • Improve your mobility with hip prehab exercises

  • Build strong, balanced hips with foundational strengthening exercises & hip stabilization drills

  • Prevent future hip injuries with comprehensive lower body & core exercises and education

  • Appropriate for any fitness level or exercise experience

  • Available on-demand, anytime, anywhere via our revolutionary app.

Common Problems With The Traditional Healthcare Path

  • Lack of access to quality in-person care or knowledge

  • Lack of time in your schedule or lifestyle for in-person services

  • Lack of financial resources or insurance benefits

  • Not in control of your health outcome – having to wait on tedious appointments or services

  • Over-prescribed medication and reliance on ineffective medical interventions

  • Tedious, insufficient results & not knowing what doesn’t work

You will find NONE of these problems with the [P]rehab app!

We’ve designed a solution that eliminates all of these pain points and delivers the results you want as fast as possible!

Program Details


Adelle Smener

12 weeks


Prehab : Eliminate small tweaks & pains while bulletproofing your body

Program Schedule

First week of Hip Prehab! This week we’re learning to regain control and build endurance of your hip muscles with dynamic warm ups and functional movements!

This week we are building off of the foundational movements from week 1. This time with an emphasis in internal rotation and inner thigh mobility. Let’s get to work!

No hip program would be complete without glute day! While we warm up our entire hip girdle, today’s program will focus on building control, endurance, and strength of our glutes…all 3 of them!

Your motor control has improved! You know how to activate and control hip girdle musculature – now it’s time to take it up a notch. This week we are increasing the demand on these muscles by increasing the lever arm for some exercises, increasing resistance for others, and even introducing single leg work!

In this week’s program you will learn to own the split stance position, which is key in progressing from bilateral movements (squats!) to unilateral movements (step ups and step downs!). You got this!

Halfway to bulletproofing those hips! While we have worked a lot in static and dynamic sagittal plane (forward and back) movements – this week we are mastering transverse plane movements with an emphasis on rotational control through our trunk. Remember, our hips work in conjunction with our core muscles to create stability and control in our trunk to help transmit force throughout our body. Let’s get ready to work!

You’ve made it this far and deserve a big pat on the back…which in Prehab world equates to more load! This week we are adding resistance to our deadlift while building up our foundational control in all planes of motion!

It’s week 8 of 12! Let’s take this time to reflect on how far you have come since week 1 and challenge ourselves to push the envelope just a bit further. This week no muscle gets left behind – we are hitting it all: glutes, hamstrings, hip flexors, and adductors!

This week we step up our game! We introduce a foundational movement pattern called the load and lift. This movement pattern teaches our entire body to work together to maintain stability and control while we incorporate SPEED into our movements!

You are strong, confident, and ready to conquer anything! Well almost anything…including resisted hip thrusts, sumo deadlifts, and single leg box squats!

Time to put it all together! This week we are challenging our hips to the max. Because remember – if it doesn’t challenge you it doesn’t change you! It’s time to maximize our hip health in deeper ranges of motion – all while progressing our single leg stability, strength, and endurance!

You made it! And let us just say that you are looking strong and ready to take on whatever life throws at your hip. More importantly, you’ve learned how to take control of your hip and health along the way. For your last week, you’ll be focusing on mastering unilateral or single leg movements incorporating different speeds and directions. Let’s finish strong!

Ready to Get Started?
Welcome to the [P]rehab Family

Over the past six years as Doctors of Physical Therapy, we have seen a plethora of patients with different kinds of aches, pains, and injuries. The interesting fact was that most of these issues could have been managed or even prevented if people had a solution to quality exercise & education information they could access anywhere, at any time.

Thus, to give power & health back to the people, we pioneered the anti-barrier solution using the latest evidence-based research, technology, and our clinical experience. Our programs are safe & effective; they feature preventative rehabilitation exercises & education that teach you how to get out of pain, avoid injury, and optimize your health.

Included in the Prehab App

50+ High-end Programs

Unlimited access to ALL of the [P]rehab programs at once, available anytime, on demand. Take care of your rehab, prehab & fitness needs through just one revolutionary app.

50+ High-end Programs

80+ Engaging Classes

Follow along class style sessions led by a Doctor of Physical Therapy and/or a Certified Strength Coach built on principles of load management, specificity, progressive overload, muscle group ratios, and more.

100+ Workouts

No time for a full program? If you prefer effective single-day workouts, in the areas of Injury prevention, Mobility, Strength, Performance, (and more) – we got you covered!


4,000+ tutorial videos

Search through detailed step-by-step instructional videos that teach you how to move properly, perform, what to feel, and which mistakes to avoid.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.



Find your perfect program with the help of our intake BodyScan built to pinpoint exact solution for your needs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Custom Workout Builder

Build your own custom workouts & save your favorite exercises/routines.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Alternate Exercises

every exercise can be swapped to an alternative exercise if its too challenging.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Programming that fits you

Choose from rehab, prehab, mobility, performance, and fitness programs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Growing Library

New exercises, programs, workouts and guides added regularly so you always have fresh content to consume.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


taking control of your health has never been easier

All Annual Plans Start with a 7-Day Free Trial!

*Corporate + group rates available, please email

What Our Members Say

I’m running and jumping without pain for the first time in years

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.

– Ben C.

By far this is the best program I have come across

Hi, more than 10 years suffering from lower ab & hip pain. Spent $$$ with minimal to no results. Decided to look into a rehab program online since it is on lockdown. I saw results within a month! My wife and friend noticed the improvement in my walking and sitting. Cannot thank the prehab guys enough for a great job. Love you guys Greetings from Saudi Arabia.

– Raed B.

The hip program did not disappoint

I purchased the Hip Rehab program to start 2 months after a pull hip replacement on my left leg. I found the Prehab guys on Instagram and really love their work. 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 of 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 ever 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!

– Kara S.

I am really feeling much better and stronger

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 7-8weeks 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

– Kendra V.

The hip program has helped me strengthen my core and improve my flexibility

Within 2 weeks of starting my ankle pain was mostly gone and now after 4 weeks, I can walk pain-free. After 2 weeks I was way stronger during my Pilates classes, and now at 4 weeks I’m able to get deeper into poses and engage my core with more control.

– Michelle M.

I 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 mileage again, pain free. The format worked for me…as 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 table, and I can jog again. Thank you so very much prehab guys!

– Anne B.

Their exercise videos are put together well and are easy to follow

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 their controlled range of motion. For those of you that want to continue living active lifestyles, I would definitely recommend all of their programs. 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 counterbalance the stress and strain of daily life!

– Ziga B.

I would highly recommend this program for personal use

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 you 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 patient for purchase and home use or after PT discharge, etc. I have also told friends about both program available to purchases if I don’t have personal time to treat them.

– Lisa T.

I’m less stiff and more stable which is so appealing to me

I’ve recently signed up for both the shoulder and the hip program, and found my shoulder 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!

– Rhonda H.

This hip program built me up from the ground up

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. 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!

– Aldrin A.

I now have control of my hips and have been able to exercise pain-free

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. Most important things is the prehab guys really teach you how to stay pain free, I still go through many of these movements on a weekly basis.

– Annika D.

This Hip Prehab Program worked wonders

My right hip was in constant pain, popping in several different areas, with 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.

– Madison P.

Physical Therapy & Fitness Programs included in the New Prehab App

Program Categories

Rehab: Our rehab programs reflect the education, exercise programming, and
progressions we use as PTs when working with specific injuries and conditions. These programs have a dedicated early rehab phase and step-by-step progressions that mirror a comprehensive rehab program. If you know exactly what you’re dealing with, then these programs are right for you.

Mobility: Our mobility programs take a specific and non-specific approach to improving targeted movements. Through repeated exposure and the right combination of exercises, you will free your body to move further and easier than before!

Fitness: Our fitness programs are designed to enhance your physical fitness safely and effectively by learning the proper principles of training. Each of our fitness programs emphasize training smarter with injury prevention in mind. We have different options based on your goals & equipment availability!

[P]rehab: Our [P]Rehab Programs focus on the main regions of the body by integrating an isolated & global approach to give you a truly comprehensive guide to take control of your health whenever you need it most. With proper exposure and dosage to various movements, coupled with education, your body will be that much more ready to handle anything your life demands from it!

Performance: Our performance programs are intended for those with exercise experience, no limitations, and for those looking to elevate the bar. These programs will help you achieve personal bests while at the same time protect you with [P]Rehab fundamentals.

Frequently Asked Questions

Hip [P]rehab Program

  • This program is best suited for those with mild to no (0-4/10) knee pain or injury prevention including: Hip arthritis, pre-op hip replacement, 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. If this program is too challenging for you, check out  our Hip Rehab  If you are looking for more of a challenge, check out our Lower Body Performance level 1
  • We’ve designed most of our programs in such a way that you can complete them at home with minimal equipment needed. However, this will truly depend on which program you’re interested in as some of our programs require more/less equipment. Within the app, you can explore each individual program and learn if it is a home or gym appropriate program. In addition, you can view the equipment tab to learn more about each piece of equipment being used in the program. Below you will find all of the recommended equipment for this program!  
    • Step, Resistance Band, Wall Support, Loop Band, Bench, Dowel.


  • With over 55+ programs, 100 workouts, and 4000+ exercises available, this is true 21st century physical therapy! The [P]rehab membership accessible on our mobile app allows you to start as many programs as you want. So you can focus on, say, rehabbing your ankle while working on prehabbing your shoulder, at the same time. Each of our programs includes specific educational videos about that region spanning topics like what is pain, how to modify exercises, and how to incorporate rest days in your programs. We want to give you all the tools you need to take control of your health from anywhere in the world!
  • With our 50 programs to choose from, we know it can be difficult to know which program is right for you! Our proprietary [P]rehab body scan analyses your answers to five specific questions, which allows our algorithm to find your perfect program. If you need any additional help, don’t hesitate to reach out to us and one of our support specialists will be happy to point you in the right direction!
  • Our programs and workouts are appropriate for anyone looking to optimize a specific body region or improve a specific need. We make it easy and teach you how to take control of your own health with [P]rehab. We give you the tools to stay healthy and ready for anything life throws at you. As long as you’re capable of using a smart device such as a phone, you’ll be able to access and use our products. If you have any concerns about your physical readiness to participate in the programs or workouts we offer, we suggest you check-in and get clearance from your primary physician. We also recommend checking out the FAQ section of the specific program you’re interested in as it may answer your questions and/or concerns. Feel free to email us if you have a specific question or concern, we are happy to help! Our programs and workouts are designed to be readily available resources to help you move better and feel better. We want to reiterate that no information provided in our programs, whether it be written or video content, is to be taken as medical or health advice. You agree to be 18 years of age or older and to use this program at your own risk.  The content of this program is not intended as a substitute for care from a physical therapist or other health care professional. We recommend that you seek medical advice and speak with your doctor before participating in this program if you show signs or symptoms of injury, disease, illness, or you have any concerns about your individual needs.
  • You can access the [P]rehab membership through our very own [P]rehab app, available on both the apple and android app store. At this time, we do not have a specific tablet or ipad app; however the mobile app still works on both tablet/ipad.

Pricing & Payment

  • The monthly membership is $49.99/month (USD) and $199.99/year (USD. Our annual program begins with a Free 7-day trial while the monthly membership does not. Both memberships provide unlimited access to all programs and workouts, including new programs, workouts, and classes as they launch. The [P]rehab App Memberships are only accessible on our mobile app
  • We offer a completely free, no hassle 7 day trial to the [P]rehab App on our Annual pricing plan. Our monthly pricing does not have a 7 day free trial option, rather this plan starts on the $49.99 per month membership on the purchase. For our free trial on the Annual plan, if for any reason you are not satisfied with the app, simply cancel before the 7 days end and you will not be charged.
  • Yes! We are grateful for all the work military personnel and first responders do. Additionally, we were once students ourselves and are always supportive of the next generation! Please email us at support@theprehabguys.com with documentation of your student/military/first responder status and we will give you a special discount :)
  • 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 membership, 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! Please check with your FSA/HSA for more information
  • If you don’t want to continue, you can cancel your membership renewal through your my account page. Follow the prompts to cancel on the Settings page, and your membership will not renew. Please note that there aren’t refunds for partially unused membership cycles. However, we will provide store credit if your purchase was made in the past 30 days. If you have more questions, please contact us. We’re happy to help! All sales are final.


Improve hip health for a fraction of the cost of in-person PT