Good pelvic control is one of the most important foundations of hip rehabilitation — and it is about technique, not just doing glute bridges.

Good control keeps you moving well in the socket and reduces unnecessary stress on the hip joint, pelvis and lower back.

Glute strengthening is a key part of most hip programmes. The glute max drives hip extension; the glute medius gives stability, balance and control.

A good programme should not just include glute work — it should progress it over time as your strength, control and confidence improve.

The adductors, or groin muscles, are often neglected — yet they matter for hip stability, pelvic control, change of direction and lower-body strength.

Adductor work should be introduced carefully and progressed gradually, especially if the area is sensitive.

The hip flexors lift the leg, support walking and running, assist with stairs and help control pelvic position — key for returning to sport or active life.

They should be trained with good pelvic and back control. If you arch or lose position, you may not be strengthening them properly.

Strength matters, but the hip also needs enough mobility to move well. Poor mobility makes the pelvis, lower back, knees or nearby muscles compensate.

Mobility work should not force painful positions — the goal is controlled, comfortable movement that gradually improves range and confidence.

Rehabilitation should not stop at isolated exercises. As basics improve, add squats, lunges, step-ups, hinges, balance and walking or running drills.

This is where many programmes fall short: you get stronger on a mat, but you also need to use that strength when you stand, move, walk, run or return to sport.