Last Updated on 18 August 2026 by Greg Brookes
Prehab, short for prehabilitation, is proactive training designed to improve the strength, mobility, balance and movement control you need before a problem develops.
I have used these types of movements for years with personal training clients and kettlebell classes. I am not trying to predict every possible injury. Instead, I want to expose weak movement patterns, improve control around the joints and make sure the body can handle basic positions before adding more load, speed or complexity.
The 7 exercises below are some of my favourites because together they challenge the hips, shoulders, trunk, balance and fundamental movement patterns without requiring heavy equipment.
My approach: the exercises you find most difficult often tell you the most. Rather than rushing past a limitation, use it as feedback and gradually improve the movement before demanding more from it.
Important: prehab is not a guarantee against injury and it is not a substitute for rehabilitation after an injury. If you have persistent pain, a recent injury or symptoms that are getting worse, get an appropriate professional assessment rather than trying to train through it.
What Are Prehab Exercises?
Prehab exercises are movements used proactively to strengthen and mobilise the body, improve balance and practise positions that may otherwise become weak links during training or daily activity.
They are different from rehabilitation. Prehab happens before an injury and is aimed at improving physical capacity. Rehabilitation is the process of recovering after an injury or medical problem has occurred.
For a broader collection of mobility, recovery and rehabilitation resources, see my Prehab and Rehab resource hub.
7 Prehab Exercises I Use Most
You do not need to perform all 7 every day. Learn each movement, identify which ones expose your biggest limitations, and use those regularly alongside a balanced strength programme.
1. Yoga Squat
The Yoga Squat is my go-to prehab exercise because one movement exposes and develops so many useful qualities. It strengthens the buttocks, quadriceps, hamstrings and back while challenging mobility through the ankles, knees, hips, hamstrings, upper back and shoulders.
Keep the heels on the floor. If you cannot sit into a deep squat without falling backwards, hold a post, TRX or band in front of you and practise the deep squat first. Once that feels comfortable, progress towards the full sequence with the arms overhead and the legs gradually straightening.
Starting target: 10 smooth repetitions.
2. Shoulder Taps
Shoulder Taps look simple but become very demanding when performed correctly. From a push-up position, the goal is to remove one hand from the floor without allowing the hips and pelvis to rock from side to side.
Brace the trunk, keep the pelvis controlled and slowly touch the opposite shoulder. A wider foot position makes the exercise easier. Bringing the feet closer together increases the challenge.
Starting target: 10 alternating repetitions. Over time you can build towards 60 seconds of controlled work.
3. Single-Leg Deadlift
The deadlift pattern appears throughout kettlebell training and everyday movement. The Single-Leg Deadlift teaches you to hinge at the hips while keeping the trunk organised, and it adds a strong balance challenge at the same time.
It strengthens the hamstrings, glutes, quadriceps, trunk and lower back while also exposing side-to-side differences in hip control and balance.
Starting target: 10 controlled repetitions on each side. Once you own the bodyweight version, you can progress to the kettlebell single-leg deadlift.
4. Hip Openers
Hip Openers start from a push-up position. Step one foot forwards beside the hand, relax the hips towards the floor and then rotate the upper body so the arm on the same side reaches towards the ceiling.
This combines hip mobility with upper-back rotation while the shoulders and trunk continue to stabilise the rest of the body.
Starting target: work towards 10 alternating repetitions in total.
5. Bird Dogs
I use Bird Dogs with beginner personal-training clients because they teach an important skill: moving the arms and legs while keeping the spine and pelvis controlled.
From hands and knees, extend the opposite arm and leg. The aim is not to reach as far as possible. The aim is to maintain a neutral trunk while the limbs move around it.
Starting target: 10 controlled repetitions per side. Once that is easy, bring the elbow and knee together between repetitions.
6. Cossacks
The Cossack introduces a lateral movement pattern that many programmes neglect. It opens the hips while strengthening the hips, lower back, hamstrings and quadriceps.
The movement can be aggressive on the inner thighs, so start shallow. Keep the chest lifted and do not force yourself into a depth you cannot control. Holding a post, pole or TRX in front of you can make the early stages much easier.
Starting target: work towards 10 alternating repetitions in total.
7. Dead Bugs
The Dead Bug teaches you to keep the pelvis and lower back controlled while the arms and legs move. That skill transfers well to many exercises where the limbs are moving but the trunk should remain stable.
A thin rolled towel under the lower back can give you useful feedback. Maintain gentle, consistent pressure against the towel as the limbs move. When you can no longer maintain that position, the set is finished.
Starting target: 10 alternating repetitions with consistent form.
A Simple Prehab Workout
You can use the 7 movements as a short prehab routine rather than treating them as a separate hard workout. The objective is quality practice, not exhaustion.
Example prehab routine
| Exercise | Starting volume | Main focus |
|---|---|---|
| Yoga Squat | 10 reps | Squat pattern and whole-body mobility |
| Shoulder Taps | 10 alternating reps | Shoulder and trunk stability |
| Single-Leg Deadlift | 10 reps each side | Hip hinge and balance |
| Hip Openers | 10 total reps | Hips and upper-back mobility |
| Bird Dogs | 10 reps each side | Core and pelvis control |
| Cossacks | 10 total reps | Lateral strength and mobility |
| Dead Bugs | 10 total reps | Trunk control while the limbs move |
You do not need to complete every exercise every time. If time is limited, select 3 to 5 movements that address the areas you most need to practise. Keep the pace controlled and stop each set before technique deteriorates.
Use Prehab as an Assessment Tool
One of the most useful things about these movements is that they provide feedback about how your body is moving.
- If the Yoga Squat is difficult, work on the squat pattern and the mobility needed to control it before loading the squat heavily.
- If Shoulder Taps, Hip Openers or Bird Dogs cause excessive trunk movement, you may need more shoulder and core-control practice before progressing demanding push-ups or overhead work.
- If Bird Dogs and Dead Bugs are difficult to control, spend more time developing trunk and pelvis stability rather than simply increasing the resistance of your exercises.
- If the Single-Leg Deadlift exposes a large side-to-side difference, practise balance and the hip-hinge pattern before making the exercise heavier.
- If Cossacks feel restricted, build lateral range gradually rather than forcing the inner thighs into a deeper position.
The point is not to pass or fail a test. Use the exercise as information, practise the weak movement and then reassess it over time.
Where Prehab Fits Around Kettlebell Training
Prehab works best when it supports your main training rather than becoming another exhausting session. You can use a small selection of these movements before a kettlebell workout, on an easier mobility day, or separately when you want to practise a specific limitation.
If you are preparing for kettlebell training, also see my guide to warming up before exercise, hip mobility exercises and shoulder mobility warm-up exercises.
Frequently Asked Questions
What does prehab mean?
Prehab is short for prehabilitation. It refers to proactive training used to improve strength, mobility, balance and movement control before an injury occurs.
What is the difference between prehab and rehab?
Prehab is preventive and proactive. Rehab takes place after an injury or medical problem and is aimed at recovery. If you are already injured, a generic prehab routine should not replace an individual assessment or rehabilitation plan.
How often should I do prehab exercises?
You can practise a small selection regularly because the goal is quality movement rather than fatigue. Frequency should depend on the exercise, your current training and what you are trying to improve. Stop if a movement causes pain or your technique deteriorates.
Should prehab exercises hurt?
No. A movement may feel challenging or reveal stiffness, but do not force painful positions. If you have persistent pain, a recent injury or symptoms that are worsening, seek an appropriate professional assessment.
Can I use these exercises as a warm-up?
Yes, several of them can work well in a warm-up when performed at an easy, controlled intensity. Choose movements that prepare the areas and patterns you are about to train rather than trying to complete all 7 before every session.
Which prehab exercise should I start with?
The Yoga Squat is my usual starting point because it gives you information about the squat pattern and mobility through several areas at once. After that, prioritise the exercises that expose your clearest limitations.
More Injury-Prevention and Mobility Resources
For related guides covering mobility, warm-ups, recovery and rehabilitation topics, continue to the Prehab and Rehab resource hub.
Fabulous article and great demonstrations. Thank you for sharing your knowledge. Would these type of exercises be good to perform on waking in the morning?
Yes they sure would Tom
Wunnerful !!!!
Hi Greg! Thanks for all the information. Need some weight training to mix with yoga and elliptical training work. These keetkebell workouts are just the thing. One question though: I am 5’7″ and weigh 102lbs and eat a LOT. No need to lose weight! How can I benefit from short string workouts without losing more weight? Thanks again!
It really depends on your gaols Meredith, you may want to experiment with more strength based kettlebell workouts and less cardio on the elliptical.