Hip Rehab Program

Fix Hip Issues & Rehab Injuries Anytime, Anywhere

This 2-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 Your Hip Rehab

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

Hip flexors, Piriformis, TFL, IT band, Glute med, min, and max.. Phew these are just a few of the structures that play a role in one of the most complex ball and socket joints; the hip.

Your hip must maintain a lot of mobility but also give you incredible stability to move and function. If either mobility or stability is compromised, discomfort becomes the result. The great news is that you can change that! You can regain your hip mobility, stability, function, and decrease pain.

The starting point is here in Hip Rehab!

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

  • Quickly get out of pain with hip rehab exercises

  • Regain range of motion & balance with foundational hip activation and strengthening exercises

  • Improve lower body mobility with comprehensive exercise programming

  • 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!

hip rehab program hip bursitis

Program Details


Craig Lindell PT, DPT,  CSCS

8 weeks


Rehab: Recovery from injury & get out of pain

Program Schedule

Take control of your hip health with gentle hip & low back exercises paired with glute & core exercises designed to relieve hip pain & discomfort.

You shift focus to body awareness of the lumbopelvic region with mobility and hip stability exercises while continuing to learn new hip strengthening exercises

You open up the front of the hip with TFL and hip flexor targeted mobility exercises while targeting the glute med with strengthening & stabilization exercises.

Your groin (the workhorse of the hip) and low back get more attention to promote optimal hip health as you continue to progress core and hip stabilization exercises in new body positions.

Your hip rotation mobility is emphasized and you graduate to more advanced hip strengthening exercises in a standing position!

You begin to build the squat pattern on the ground while continuing to build volume with hip stability & strengthening exercises focused on the groin & glute muscles.

Get ready to enjoy the muscle burn, your glutes will be on fire! This is the most banded hip work to date coupled with improving hip mobility in the shin box position for the first time.

Time for overall more activity with dynamic warm ups and progressing to single leg strengthening & stabilization exercises in standing positions!

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

Back to running & jumping!

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.

The only thing that has worked for me

I had more than 10 years of suffering from lower ab & hip pain. Spent $$$ with minimal to no results. Decided to look into a rehab program online since I was in lockdown. tried 2, but by far this is the best program. 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.

This hip rehab program was impressive

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 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.  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. Really recommend!

– Kara S.

Finally rehabbed my hip flexor issue

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. But I am really feeling much better and stronger.

– Kendra V.

Literally helped my entire lower body

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 my flexibility. 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.

Back to my runs & workouts pain-free

With two more weeks left in the hip program, 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 over 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 the 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, and well thought out, with 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.

Amazing rehab programs worth the investment

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 improved 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 counterbalance the stress and strain of daily life!

– Ziga B.

Amazing resource for myself and my patients

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 a week to keep that greater trochanteric bursitis pain 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 programs available to purchase if I don’t have personal time to treat them.

– Lisa T.

A wonderful rehab resource

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.

Rehab by learning the correct basics

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!

– Aldrin A.

Back to exercising 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. I feel like I have control of my hips and have been able to exercise pain free. 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 rehab program worked wonders

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.

– 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 Rehab Program

  • This program is best suited for those with moderate to severe (5+/10) hip pain including: 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. If you are looking for more of a challenge, check out Hip Prehab!
  • 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!
    • Foam Roller, Bench, Loop Band, Wall Support, Large Ball, Slider, Chair


  • 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.


Fix your hip pain for a fraction of the cost of in-person PT