Best Hip Rotation Exercises

Hip rotation exercises are important for golfers looking to improve the quality of their downswings. Significantly, the hips supply you with power and control accuracy to keep the clubface square. However, when you improve your hip rotation skills, you find it easier to maintain square, solid contact with the ball.

Additionally, rotation in your hips aids rotation in your torso, which in turn improves the speed of your golf swing. Inability to rotate the hip properly leads to swaying which causes a weird tilt in your spine angle.

Swaying restricts you from fully rotating during the downswing and results in over-the-top shots. It leads to pushing or pulling the ball and inconsistent strikes on the club.

You may ask, how can I efficiently rotate my hips to ace my golf game?

Interestingly, hip rotation exercises will help you achieve the great rotations you need on the golf course.

Here’s a guide on how to use the best hip rotation exercises to improve your golf swings. You will find this post helpful. Let’s explore…

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Best Hip Exercises for Golf

Exercise 1 – Hip Drop


This is an excellent way to strengthen your hips for power. Furthermore, the gluteus medius muscle, which is situated on the side of your hips and buttocks, is strengthened by this exercise.


  • Stand with just your left foot on a low box or step. Ensure its inside edge is near the edge of the step and your right foot is hanging off of it. If you need to keep your balance, grab a railing or a wall.
  • Lower your right hip as if aiming for the floor with your right heel without bending either knee or twisting your torso. It will feel like the top of your left hip is slipping towards the bottom of your left ribs.
  • Reverse the movement by raising the right hip again.
  • Do the same amount of reps on both legs.

Exercise 2 – Lateral shuffle


It works the hip flexors, quadriceps, calves, hamstrings, glutes, and abs at the same time. It is a great exercise to improve the explosiveness and accuracy of your golf swing.


  • Sit back your hips and take a light sideways hop to the right. Keep a tight core and a soft bend in the knee.
  • Touch the ground with your left hand while you reach for your right foot.
  • Recover your balance and hop sideways to the left. Ensure your right-hand reaches for your left foot. To increase the intensity of the cardio, move quickly.
  • This brings us to the end of one rep. To complete a sequence, do as many reps as you can in 60 seconds.

Exercise 3 – Kneeling Hip Flexor Stretch


Kneeling hip flexor stretch is one of the most effective stretches for improving pelvic mobility. Stretching your hip flexors will help you relieve lower back pain, improve your posture, and balance your legs while swinging.


  • Start by putting your left knee on the ground and lung with your right leg.
  • Raise your golf club overhead with both hands for 45 seconds (do not dump into the low back or lunge too far forward).
  • Allow your right arm to rest. Hold the golf club upright and gently lean to the side with your left arm, reaching up and down. You can feel a stretch in your left hip flexor and psoas muscle (stomach).
  • Keep each side for 45 seconds. Depending on the mobility issues, do 2-3 sets.

Exercise 4 – Squatting internal rotations


Squatting internal rotations cause the activation of the gluteus medius. It strengthens the hips for powerful swings.


  • With your hands clasped in front of you, begin in a deep squat.
  • Force upward and to the left side with your left knee.
  • Your right thigh can move inward in the hip socket as your right leg approaches the ground. Return to your squat after a brief pause here.
  • Using your right leg, push yourself up and to the left. Allow your left leg to fall to the ground this time to create internal rotation in your left hip. Do the movement on the right after a brief pause.
  • On each hand, repeat 5–10 times.

Exercise 5 – 90-90 foot lift


90-90 foot lift relaxes your low back while strengthening your hips and spine’s posture and location.


  • Begin by sitting on the ground with your feet flat.
  • Allow your knees to fall to the left. Thereafter, ensure your left leg outside is on the ground and your right leg inside is on the ground. Both legs should be bent at 90 degrees at the knee.
  • Try to raise your right foot while maintaining your hips and upper body stability. Lift and then lower the right foot.
  • Rep on the right side for 20 to 30 reps, then switch to the left side.

Exercise 6 – Kneeling Hamstring Stretch


The hamstring stretch improves swing flexibility, range of motion, posture, and prevents low back pain.


  • Underneath your kneeling leg, position your golf club.
  • Maintain a forward-facing hip position. Ensure you maintain these postures; legs are bent, toes up toward your nose, chest up, and back straight.
  • Move your hips backward gently. In your right hamstring, feel the stretch.
  • Keep each side for 45 seconds. Depending on the mobility issues, do 2-3 sets.

Exercise 7 – Seated Banded Abductions


This exercise is another medium to improve your swing stability and flexibility. Seated banded abductions are an excellent way to activate the glutes and assist hip external rotations.


  • Sit up straight in your chair.
  • With your knees hip-width apart, wrap a resistance band around your knees.
  • In a controlled motion, slowly force your knees out to the side and then pull them back.
  • Maintain an upright stance during the exercise and don’t hurry it.
  • Rep for the specified number of times.

Exercise 8 – One-Leg Glute Bridges


One-leg glute bridges work on the hamstrings, hips, lower back, and abs. It improves the speed and stability of your swing.


  • Lie down on your back with your knees bent and your feet flat on the concrete.
  • Stretch out one leg until it is straight. Brace yourself and force your heel into the floor while pushing your hips up until your whole body is in a straight line from your shoulders to your outstretched foot’s toes.
  • Lower yourself slowly again. Thereafter, repeat on the opposite foot. Make a target often. These hip rotation exercises will improve and train your body to rotate properly from backswing to finish. Include them in your golf routine exercises and start acing your golf game.

Consistency is the anchor for change. Optimize these exercises and expect a change in flexibility and stability.

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