8 Hip Exercises for Golf to Unlock More Power and Prevent Injury

Picture this: You’re standing on the 18th tee, knowing you need to crush your drive to have any chance at your personal best round. You take your swing, but instead of that satisfying crack and soaring ball flight, you feel a sharp twinge in your lower back and watch your ball slice into the rough. Sound familiar? The culprit might not be your swing technique—it could be your hips.

Your hips are the powerhouse of your golf swing, acting as the critical link between your lower and upper body. When they’re tight, weak, or immobile, you’re not just leaving distance on the table—you’re setting yourself up for injury. That’s why I’ve compiled these 8 hip exercises for golf to unlock more power and prevent injury, designed to transform your game from the ground up.

Key Takeaways

• Hip mobility and strength directly impact swing power – Proper hip rotation allows for maximum energy transfer from your lower body to the club
• Consistent hip exercise routine prevents common golf injuries – Strong, flexible hips reduce strain on your lower back and knees during repetitive swing motions
• Daily 15-20 minute hip routine yields measurable results – Regular practice of these 8 targeted exercises improves both distance and accuracy within weeks
• Progressive difficulty ensures long-term improvement – Start with basic movements and advance to single-leg and rotational variations as strength builds
• Combining mobility and strengthening exercises is essential – Both flexibility and stability work together to create the ideal foundation for powerful, injury-free golf

Why Hip Health Is Crucial for Golf Performance

Before diving into the specific exercises, let’s understand why your hips matter so much in golf. During your swing, your hips must rotate internally on the backswing and externally on the downswing while maintaining stability and generating power. This complex movement pattern requires both mobility and strength in multiple planes of motion.

Research shows that golfers with limited hip mobility compensate by overusing their lower back, leading to the epidemic of back pain in recreational players [4]. Additionally, weak hip stabilizers can cause energy leaks in your swing, robbing you of precious yards off the tee.

The good news? A targeted hip exercise routine performed just three times per week can dramatically improve both your performance and injury resilience [3].

Essential Hip Exercises for Golf Power and Injury Prevention

1. 90/90 Hip Mobility Drill

This foundational exercise is recommended by the PGA as a daily movement pattern [1]. The 90/90 position targets both internal and external hip rotation simultaneously, making it incredibly efficient for golfers.

How to perform:

• Sit on the floor with both knees and hips bent at 90 degrees
• Keep your back straight and core engaged
• Slowly open your trailing knee like a book, lowering it toward the ground
• Hold for 45 seconds on each side
• Perform 2 sets of 20 reps daily

Pro tip: The PGA suggests doing this stretch while watching TV for consistency [1]. This makes it easy to build into your daily routine without feeling like additional work.

2. Hip Drops

According to pro golf coach Natalie Lowe, hip drops create internal and external rotation in both hips simultaneously [2]. This exercise is particularly effective because it mimics the rotational demands of the golf swing while seated.

How to perform:

• Sit with your spine at a 45-degree angle, legs extended
• Slowly drop both knees to the ground as far as possible
• Maintain your spinal angle throughout the movement
• Return to starting position and repeat
• Perform 2 sets of 15 reps each direction

3. Hip Circles in Kneeling Position

This exercise isolates hip joint rotation while controlling the rest of your body, focusing on stability and pelvis angle control [2]. It’s excellent for developing the hip dissociation needed for a powerful golf swing.

How to perform:

• Start in a kneeling position with hands on the ground
• Sweep one leg from front to back in a circular motion
• Keep your pelvis level and core engaged
• Perform 10 circles in each direction per leg
• Focus on smooth, controlled movement

4. Extensions with Rotation

This dynamic exercise improves hip rotation and pelvis angle by combining extension with rotational movement [2]. It emphasizes rotation from the pelvis and hips rather than the lower back—crucial for injury prevention.

How to perform:

• Start in a tabletop position on hands and knees
• Drive one heel back while extended
• Rotate your pelvis left and right while maintaining the extension
• Keep the movement isolated to your hips
• Perform 10 rotations each direction per leg

5. Glute Bridges

The PGA recommends glute bridges as a cornerstone exercise for golf fitness [1]. Strong glutes are essential for hip stability and power generation during your swing.

How to perform:

• Lie on your back with feet flat on the ground
• Push through your heels to lift your hips
• Squeeze your glutes at the top
• Perform 3 sets of 15 reps
• Progression: Advance to single-leg bridges once the basic version feels easy

6. Clamshells

Clamshells strengthen your hip abductors and external rotators, improving lateral stability and preventing unwanted hip tilt during your swing [3]. This exercise is particularly important for maintaining proper hip alignment throughout your golf swing.

How to perform:

• Lie on your side with knees bent at 90 degrees
• Keep your feet together and lift your top knee
• Hold for 2 seconds at the top
• Perform 10-15 reps per side
• Focus on controlling the movement without rolling your hips

7. Figure Four/Pigeon Style Stretch

This stretch targets your glutes and external rotators, areas that commonly become tight in golfers [3]. Improved flexibility in these muscles allows for better hip rotation and reduces compensatory movements.

How to perform:

• Sit in a chair or on the ground
• Cross one ankle over the opposite knee
• Lean forward gently until you feel a stretch in your glute
• Hold for 20-30 seconds
• Repeat twice on each side

8. Spiderman Stretch with Rotation

This dynamic stretch links hip mobility with thoracic rotation, enabling your upper body to clear through the swing while your hips unload efficiently [3]. It’s one of the most golf-specific stretches you can perform.

How to perform:

• Step into a deep lunge position
• Place your hand inside your front foot
• Rotate open while reaching your opposite arm upward
• Feel the stretch through your hip flexor and thoracic spine
• Perform 8-10 reps per side

Advanced Hip Strengthening for Golf

Banded Lateral Walks

Once you’ve mastered the basic exercises, banded lateral walks add resistance training to strengthen your hip abductors and external rotators [3]. These muscles are crucial for maintaining stability during your golf swing.

How to perform:

• Place a loop band above your knees
• Start in a quarter-squat position
• Take 10 steps right, then 10 steps left
• Maintain tension in the band throughout
• Perform 2 sets of 10-15 reps each direction

Kneeling Hip Flexor with Rotation

This exercise activates your hip flexors while adding external rotation, perfect for golfers who spend long hours sitting [3]. It combines mobility and activation in one efficient movement.

How to perform:

• Start in a kneeling lunge position
• Drive your hips forward to feel a stretch in the front of your hip
• Rotate your torso away from your front leg
• Hold for 2 seconds and return to center
• Perform 8-10 reps per side

Creating Your Hip Exercise Routine for Golf

To maximize the benefits of these 8 hip exercises for golf to unlock more power and prevent injury, consistency is key. Here’s how to structure your routine:

Frequency: Perform your complete mobility routine three times per week [3]

Session Structure:

• Start with dynamic movements (hip circles, extensions with rotation)
• Progress to strengthening exercises (glute bridges, clamshells)
• Finish with longer holds where you feel tightness (figure four stretch, 90/90 drill)

Progression: Begin with two sets of each drill and increase as your mobility improves [3]. Listen to your body and advance gradually to prevent overuse injuries.

Timing: Many golfers find success performing these exercises:

• As a warm-up before playing or practicing
• As part of a post-round recovery routine
• During off-season conditioning programs

Measuring Your Progress

Track your improvement by monitoring:

• Range of motion: Can you achieve deeper positions in the 90/90 drill?
• Swing power: Are you generating more clubhead speed?
• Pain levels: Has your post-round stiffness decreased?
• Consistency: Are you making better contact more often?

Most golfers notice improvements in flexibility within 2-3 weeks, with strength gains becoming apparent after 4-6 weeks of consistent practice.

Conclusion

Your hips are the foundation of golf power and the key to injury prevention. These 8 hip exercises for golf to unlock more power and prevent injury provide a comprehensive approach to building the mobility, strength, and stability your swing demands.

Start with the basic exercises like the 90/90 hip mobility drill and glute bridges, then progress to more challenging movements as your body adapts. Remember, consistency trumps intensity—a daily 15-20 minute routine will yield better results than sporadic longer sessions.

Your next steps:

1. Begin today with the 90/90 hip mobility drill while watching TV
2. Schedule three hip exercise sessions into your weekly routine
3. Track your progress using the metrics outlined above
4. Stay consistent for at least 6 weeks to see significant improvements

Your future self—and your golf scores—will thank you for investing in your hip health today. Every powerful drive and pain-free round starts with the foundation you build right now.

References

[1] The 2026 Golf Fitness Guide 5 Smart Ways To Get In Golf Shape – https://www.pga.com/story/the-2026-golf-fitness-guide-5-smart-ways-to-get-in-golf-shape

[2] Watch – https://www.youtube.com/watch?v=onUHGXKSxiU

[3] Hip Stretches For Golf – https://pliability.com/stories/hip-stretches-for-golf

[4] Offseason Training For Golfers The Essentials Backed By Research – https://www.mendcolorado.com/physical-therapy-blog/2026/1/5/offseason-training-for-golfers-the-essentials-backed-by-research/