Want to hit the golf ball farther and with more control? It all starts with your hips. Your hips play a critical role in transferring power from your legs to your swing, allowing you to generate speed and distance. Without proper hip movement, you lose power and risk back pain.
Here’s the bottom line: improving hip mobility helps you swing faster, hit straighter, and avoid injuries. Studies show that better hip rotation can increase club speed by up to 10% and add 15 yards to your drive in just six weeks of targeted exercises.
Key takeaways:
Start working on your hip mobility today with warm-ups, stretches, and strengthening exercises. It’s a small investment with big returns for your golf game.
Do These 3 HIP MOBILITY Drills for your GOLF SWING!
How Your Hips Move in a Golf Swing
Your hips help drive each step of your swing. When your hips move well, they add power to your shot. If they get stuck or tight, your swing can lose speed and your shot can fall short. Here is how your hips work at each part of the swing.
Hip Moves in Each Swing Step
Setup is the start. Loose hips help you stand right and get set. If your hips are stiff, your body may bend wrong, messing with your swing form before you even take the club back.
In the backswing, your hips turn away from the hole. This builds up power, like winding up a clock. If you are right-handed, your left hip turns back as your body twists. Both inside and outside hip turns matter here. If you force it, your body may try to help but can throw off your form. It should feel smooth, not hard or pushed.
The downswing is next. Here, hip turn is even more key. Your hips start to turn towards the hole while your chest stays turned back. This twist lets you build up force by moving top and bottom in two ways. People call this the X-factor. It gives your shot its speed and force.
Now comes impact. Your hips should turn all the way toward the hole, passing all built-up power from your hips to your arms and club. If your hips cannot move well, you won’t reach this spot, so your shot will be slow and less true.
In the follow-through, your hips keep turning and stretch as you slow down. This keeps you steady and takes some of the load off your lower back. If your hips do not move all the way, your back can work too hard, which may hurt it.
The Chain That Brings Power
The golf swing works like a line of dominos. The push starts at your feet, then goes through your hips, then your chest, then arms, then the club. If any step in this line is off, it all gets out of sync. Hips are the link that join force from the ground to your hands so you control the club.
As you start the downswing, your hips move first, making space between your legs and chest. This twist forms tension, which spreads up your body and makes the club move fast at the ball, like snapping a rope or whip.
Pro golf players show just how much good hip motion matters. They can turn their hips more than 45 degrees on each side. That bend helps them add swing speed and hit far.
If this chain breaks or slows, you get stiff, sharp moves instead of easy force. Studies show that better hip motion can raise club speed, make your moves steadier, help you play longer, and cut back on back pain.
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Your hips give your swing its strength. When they move just right, all things work well. Turning is smooth. Energy moves with ease. This helps you get more power and hit just where you want. Good hips let you play your best.
Good Things That Come From Moving Your Hips Better in Golf
When your hips can move how they should, golf gets easier and you play well. You hit the ball harder and you can hurt less. Moving your hips right is a big thing if you want to be good on the green. Here we show how moving hips, in simple ways, helps your golf.
More Power, More Distance
With good hips, you turn more as you swing. Your body acts like a spring that twists and gives your shot more pop. Because you can twist farther, there is more stretch between top and bottom parts of you as you swing back. That makes you swing faster and hit the ball harder. People have found that if you can turn your hips inside more, you can make your club move around 10% faster. A golfer who worked on their hips for six weeks hit the ball 15 yards more. Plus, their back pain was gone.
Swing Better Each Time
Good hip movement does not just make the ball go farther. It makes you swing the same way each time. If hips move well, the parts of your swing work in order. You do not need to do weird moves with your arms or back that mess up your shot. If you lead with hips, then follow with your middle, then arms, the head of the club hits the ball the way you want more times. That means you hit straighter, and can trust your swing.
Less Chance of Getting Hurt
A big plus of moving hips right is you are less likely to get hurt. If hips are stiff, your back or knees do extra work and get sore or hurt. When your hips move well, force from the swing spreads out, so legs, knees, and ankles do not take too much. Golf swings now need hips to move more than the old way. Keeping hips strong and loose keeps you from pain and helps you play longer.
If you help your hips move better, you do not just make your swing better – you also take care of your body for a long time. Next, we will talk about easy moves you can do to help your hips and get all these good things.
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Hip Movements for Golfers
You now see how much hip moves matter for your golf swing. Let’s look at moves that help your hips stay loose and grow strong.
Warm Up Moves
Before you play or practice, you should get your hips awake. Warm-ups get blood moving and help your joints get set for the swing.
Lunge with Turn
Step ahead with one leg and bend your knee, then turn your chest toward the front leg. This helps your hips and your stomach area, both key for a smooth swing. Do 8–12 times each side. Go slow and keep steady.
Hip Rounds
Stand with weight on one leg, move your other leg in a big round motion in the air. Keep steady as you do this. Repeat 8–12 times for each leg.
These easy moves help your hips get ready for the main drills that follow.
Main Hip Drills
After you get warm, do moves that copy how your hips work in a swing.
Sit and Turn Hips In or Out
Sit on the floor, legs apart but not too wide. Turn your feet in and then out, keep knees straight. Do this for 2–4 minutes. It helps your hips turn better.
Ninety, Ninety Hip Stretch
Sit down, bend one leg in front at a right angle, and bend your other leg out to the side at a right angle too. Lean forward to stretch the hip in front. Lean back for the other hip. Switch legs and do 10–20 slow repeats for both sides.
Hip Lift Bridge
Lay down, bend knees, feet flat. Lift hips up high, squeeze your bum, then lower. Do 2–3 sets, each set 10–15 times. Strong back hips help you swing well.
Make Hips Strong and Stretchy
Once your hips are loose, work on making them strong and stretchy so your swing gets better.
Side Steps with Band
Put a band on your legs close to knees or ankles. Step to the side in small steps. This makes your side hips and bum work and helps keep your hip bone steady when you turn.
Pigeon Stretch
Start on hands and knees. Bring one knee up and out. The other leg stays straight behind. Lean forward for more stretch. This move from yoga helps hip turn and loosens your bum area.
Add Hip Moves to Your Plan
Now that you know the best moves to help your hips work better, it is time to use them all the time. The trick? Make it a habit. Moving your hips is not something you do now and then – it should be done each day or every week.
Make Your Hip Plan
To get good results, try these moves at least three days each week. This might seem like a lot, but you can break it up so it fits your golf days.
- Before you play (5–10 mins): Warm up your hips with moves like lunges with a twist or hip circles. These quick moves get your joints ready for your round.
- After you play (5–10 mins): When you finish, while your muscles are still warm, do easy stretches, like sitting hip stretch or ninety-ninety stretch. This helps you get more loose over time.
- Days with no golf (10–15 mins): Use this time to mix things up. Do moves like sit and turn, hip lift bridge, or side steps with a band. This keeps your hips loose and helps you get strong as well.
Notice how your hips feel after playing. If you feel tight or sore, you may need more work on those spots. Listen to your body. It will show you what needs help.
Watch Your Steps and Get Better
Seeing how you do helps you keep going. Focus on simple things and learn the right form first.
- Form comes first: At the start, do not worry about how fast or how many times you move. Make each step good. When your hips get strong and loose, slowly make the moves tougher.
- Change a bit at a time: Use bands for side steps or hold your stretch longer each week. If you do 10 times on each side now, try 20 later. With the ninety-ninety stretch, add a gentle sway to make it deeper.
- See small wins: Keep watch for things like feeling less stiff in the morning. Do you feel better after sitting for a long time? When you play, notice if you swing with less effort, hit the ball smoother, or send it farther.
Write down your moves and any changes. With time, you will see patterns, like quicker warm ups or less pain in your back after you play. Tracking all this helps you make your plan even better and shows that your hard work is worth it.
How ‘How To Break 80’ Can Help
Making your hips stronger and more loose does more than help your swing – it gives you real gains when you play. To stay on track and meet your goals, you need a good plan that’s made for you.
How To Break 80 gives you many simple tools to help you work on your hip moves for golf:
- Videos on how to do it right: Watch these short clips to learn each move one by one. They show you the right way and warn you not to rush or do the moves wrong. You can watch them at home or on your phone when you play or practice.
- Guides to get better at golf: These guides show you how hip moves help your golf, from big swings to small putts. They show you how your hips help you play better in every way.
- Free easy guides for new folks: If you just started, these guides show you fast and easy steps to grow strong hips. They help you see what you need most. When you’re ready for more, you can check out harder guides and books.
Conclusion: Improve Your Swing with Better Hip Mobility
Hip mobility plays a crucial role in powering your swing, boosting accuracy, and lowering the risk of injuries. As we’ve discussed, the ability to move your hips effectively is a game-changer for golfers of all levels.
Studies show that professional golfers possess significantly greater hip internal rotation compared to amateurs. This difference is directly tied to better performance and fewer injuries. Improved hip mobility enhances clubhead speed, optimizes weight transfer, and protects your lower back from unnecessary strain.
The good news? You don’t need complicated routines to see results. Committing just 5–10 minutes to dynamic warm-ups before each round and incorporating specific drills on your off days can make a noticeable difference. Many golfers report improved range of motion and greater power within 4–8 weeks of consistent practice.
To get the most out of your efforts, focus on proper form with each exercise. Track your progress by noting changes in your mobility, swing fluidity, and driving distance. These small adjustments can lead to big improvements over time.
If you’re looking to take things further, How To Break 80 offers video tutorials, eBooks, and other tools to help you integrate hip mobility training into your routine. By giving your hips the attention they deserve, you’ll be setting yourself up for success on the course.
Start working on your hip mobility today, and watch how it transforms every aspect of your swing – from setup to follow-through. It’s time to take your game to the next level.
FAQs
How can I check my hip mobility to know where to start improving?
To check your hip mobility, you can use a couple of straightforward tests. Start with a bodyweight squat – notice how deeply you can squat without your heels lifting off the ground or your knees collapsing inward. Another useful test is the seated 90/90 stretch. Sit on the floor with one leg bent in front of you at a 90-degree angle and the other leg bent behind you at the same angle. From this position, see if leaning forward feels natural and comfortable.
While performing these movements, take note of any tightness, discomfort, or restricted motion. Pinpointing these limitations can guide you toward the stretches and mobility exercises that will help enhance the power of your golf swing.
What are the best exercises to improve hip mobility for a more powerful golf swing?
Improving hip mobility is crucial for adding power to your golf swing. Try incorporating these simple yet effective exercises into your routine:
- Hip Flexor Stretch: Start in a kneeling position with one knee on the ground and the other foot forward, creating a 90-degree angle. Slowly push your hips forward while keeping your back straight. Hold the stretch for 20-30 seconds on each side.
- Seated 90/90 Stretch: Sit on the floor with one leg bent in front of you at a 90-degree angle and the other leg bent behind you, also at 90 degrees. Lean slightly forward over the front leg to feel the stretch in your hips. Hold for 20-30 seconds, then switch sides.
- Standing Hip Circles: Balance on one leg and move the other leg in a slow, controlled circular motion. Do 10 circles in each direction, then switch legs.
These movements can improve flexibility and range of motion, which can lead to a smoother, more powerful swing. If you’re looking for more ways to up your golf game, check out resources like How To Break 80 for drills and techniques tailored to golfers at any level.
How long does it take to see results in my golf swing after starting a hip mobility program?
The time it takes to see progress in your golf swing depends on several factors, including your current hip mobility, how consistently you practice, and your overall physical condition. For many golfers, regular practice can lead to noticeable improvements in rotation and power within just a few weeks.
To get the most out of your efforts, prioritize performing hip mobility exercises regularly and with proper technique. Even small gains in flexibility and range of motion can make a big difference in boosting your swing power and efficiency over time.
