Hip Prehab Program

For Healthy Hips, Backs, and Knees

Improve your hip mobility, strength, and control to keep them healthy, reduce the risk of injury, improve performance, and keep doing the things you love!

About the program

How long is the program?

The program is designed for 3 days per week at about 30 minutes per session. It will have two phases as part of the program, each lasting 3-4 weeks, for a total of 6-8 weeks of the program. You may continue the program for longer than 6-8 weeks if you prefer as well!

What equipment do I need?

  1. Booty bands
  2. A lacrosse or tennis ball
  3. PVC pipe, dowel, broom/mop, or other light stick of some kind

Can I do this with my other programs?

Yes! You can do this program by itself or with other programs. If you choose to do it in combination with another program, I recommend adjusting volume to the appropriate level and ensuring you allow 48 hours between working the same body part. You can use the hip prehab program’s warm up as your warm up for a lower body day, perform the prehab either before or after your workout, and then perform the cool down at the end.

Does doing this program prevent me from a hip, back, or knee injury?

This program can reduce the risk of injury, but you cannot eliminate the risk of injury in daily life or in sport. This program can help keep your hips strong to increase their capacity for things you may do, but unfortunately there is no way to guarantee you stay injury free.

I have ___ hip injury. Will this program help?

This program is NOT designed to treat any specific hip injury. It is designed to reduce the risk of injury via development of some of the smaller, often overlooked muscles of the hip, encourage balanced hip strength, and improve hip mobility/flexibility. If you currently have a hip, back, or knee injury, make sure you are cleared by either your physician, physical therapist, or other medical provider prior to starting this program.

Who is this program good for?

Whether you are just starting working out, have had a previous injury to the hip and want to prevent future injuries, or just place a high demand on your hip with your sport, you can benefit from this program! It can specifically be used for runners, martial artists, etc.

How much is the program?

$40 USD. I wanted to make a more accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email paradigmofperfection@gmail.com with any questions you have!

Hip health

The hip is designed for mobility based on its anatomy. It has similar bone structure to the shoulder, but has a larger/deeper joint surface to bias stability compared to the shoulder. As with any joint, it is the role of both active (muscle) and passive (ligaments & joint anatomy) structures to create stability. This is why the program biases strength slightly, but also works on mobility and flexibility.

The hip is part of the core and impacts the low back, knees, and even ankles. By improving hip mobility and strength, you can take stress off the back and improve control of the knee and the ankle.

There are many muscles that make up the hip, but life often occurs with us moving forward and backward, with little side to side movement. With training, sometimes we can neglect the side to side movement as well, which contributes to weakening of the lateral or side hip muscles including the gluteus medius and gluteus minimus. This program addresses these muscles, in addition to other muscles of the hip, to ensure balance of strength surrounding the joint.

Hip injuries can be caused by several things including trauma (a specific injury or event) or overuse (repetitive stress over time). By increasing the amount of stress the tissues can handle with strengthening and ensuring a good balance of muscle strength, you can reduce the risk of injury when combined with adequate rest and recovery!

prehab vs. rehab

Prehab focuses on injury prevention and is designed to reduce injury risk. Prehab is designed to be performed before an injury has occured.


Rehabilitation occurs after an injury has taken place. The goal is to calm the tissues down to allow for healing, restore mobility and strength, and improve function so you can return back to your prior level of function.

Ready to build healthy hips?

By purchasing and participating in this Hip Prehab Program, you understand that Laura Kummerle is a licensed physical therapist in the state of Georgia and the Owner and Founder of Paradigm of Perfection, LLC. Our purpose is to help individuals optimize their movement patterns to improve performance, whether that performance is in life or in sport.

This program is for informational and educational purposes only. The information and education provided is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis.

Although we do our best to make sure all of the information contained herein is up to date and/or accurate, we do not make any representation that all the information contained herein is accurate or free of errors at all times. We do not assume any responsibility for accuracy of the program information, or its safety or efficacy as it applies to you. You should review any and all changes to your diet, lifestyle, exercise regimen, or supplement routine with your physician or a medical professional before trying it yourself.

We do not offer any representations, guarantees, or warranties, of any variety, regarding the program in any way including, but not limited to, effectiveness, safety, harm, or results achieved as a result of your use of the program. The program is offered “AS IS” and without representations, guarantees, or warranties of any kind, including but not limited to, implied warranties of merchantability and fitness for a particular purpose, neither express nor implied, to the extent permitted by law.  We are not liable for damages of any kind related to your use of the program or any information contained or discussed therein.
By using this program, you implicitly signify your agreement to all of the terms contained herein.

If you have any questions about this disclaimer, please contact Laura Kummerle at paradigmofperfection@gmail.com. Thank you. 

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