How to Loosen the Hips for Golf

A powerful, consistent golf swing doesn't start in your arms - it starts from the ground up, with your hips acting as the powerful engine. If you feel like your swing is stuck, inconsistent, or lacks that solid snap through impact, the source of the problem is likely tight, underactive hips. This guide will show you exactly why hip mobility matters and give you a practical- Troutine of stretches and drills to unlock your hips for a more fluid and powerful swing.

Your Swing’s Engine: Why Mobile Hips Matter

Think of your golf swing as a chain reaction. Power is generated from the ground, transferred up through your legs and into your hips, which then rotate to accelerate your torso, shoulders, arms, and finally, the club. Your hips are the critical connection point in this chain. When they are free and able to rotate powerfully, you create effortless speed.

When your hips are tight, however, this sequence breaks down. Your body has to find dysfunctional ways to move the club, leading to some of golf's most frustrating misses. Here’s what happens with tight hips:

• Swaying or Sliding: Instead of rotating around your spine, you slide your hips laterally on the backswing or downswing. This kills power and leads to inconsistent contact, from thin shots to heavy chunks.
• "Over the Top" Moves: If your hips can't clear out of the way on the downswing, your shoulders and arms are forced to start the sequence. This creates a steep, out-to-in swing path that results in a slice or a sharp pull.
• Early Extension: This is a classic power-killer where your hips thrust toward the golf ball at impact. It’s your body's "emergency move" to create space when your hips can't rotate. This causes you to lose your posture, stand up through the shot, and leads to weak contact and directional problems.
• Loss of Power: A restricted hip turn in the backswing means you haven't fully "loaded" your engine. Less load means less stored energy, which means less speed to unleash on the downswing. You end up trying to create power with just your arms, which is both exhausting and ineffective.

True rotational power, accuracy, and consistency all depend on your hips doing their job correctly. The good news is that you can dramatically improve your hip mobility with just a few minutes of targeted work.

Part 1: Pre-Round Warm-Ups to Unlock Your Hips

Before you hit a single ball, invest five minutes in these dynamic stretches to wake up your hips. These are designed to increase blood flow and prepare your muscles for the rotational demands of the golf swing. Do them on the first tee, at the range, or in the parking lot.

Leg Swings (Front to Back)

This classic dynamic stretch is perfect for opening up the hip flexors and glutes.

1. Stand tall and hold onto a golf cart, a pole, or the back of a bench for balance.
2. Keeping your core tight and your back straight, swing your right leg forward and backward like a pendulum.
3. Don't force the motion, let momentum do the work. The goal is fluid movement, not maximum height.
4. Perform 15-20 swings on each leg.

Leg Swings (Side to Side)

Now we’ll target the inner and outer hip muscles (abductors and adductors).

1. Face your support object and hold on with both hands.
2. Swing your right leg from side to side across the front of your body.
3. Keep your torso stable and focus the movement in your hip socket.
4. Perform 15-20 swings on each leg.

Standing Hip Rotations

This move directly mimics the internal and external rotation you need in your swing.

1. Stand with your feet shoulder-width apart, holding a club across your chest for stability.
2. Lift your right knee so your thigh is parallel to the ground.
3. From here, rotate your knee out to the side ("opening the gate") and then back to the center.
4. Now, rotate your knee inward across your body ("closing the gate").
5. Do 10 “openers” and 10 “closers” on each leg.

Part 2: Off-Course Work for Lasting Mobility

To make permanent changes in your hip mobility, you need to incorporate some deeper, static stretches into your routine at home. Holding these positions for 30-60 seconds allows the muscle tissues to lengthen. Aim to do these 3-4 times per week.

90/90 Stretch

This is arguably the best single stretch for golfers, as it works both internal and external hip rotation simultaneously.

1. Sit on the floor. Position your right leg in front of you with your knee bent at a 90-degree angle. Your shin should be parallel to your body.
2. Position your left leg to your side, also with the knee bent at a 90-degree angle. Your thigh should be straight out from your hip, and your shin perpendicular to it. You now have two 90-degree angles.
3. Keeping your back straight, hinge forward over your front (right) leg. You should feel a stretch in your right glute.
4. Hold for 30-60 seconds, then lift your torso back up.
5. Now, keeping your lower body still, rotate your torso towards your back (left) leg and try to lie down over your back thigh. You’ll feel a stretch deep in your left hip (internal rotation).
6. Hold for another 30-60 seconds, then carefully switch sides.

Pigeon Pose

This is a fantastic stretch for opening the hips and releasing a tight piriformis muscle, a common source of discomfort for many golfers.

1. Start on all fours.
2. Bring your right knee forward and place it behind your right wrist. Angle your right shin so your right foot is near your left hip.
3. Straighten your left leg out directly behind you, with the top of your foot on the floor.
4. Gently lower your hips towards the ground. To deepen the stretch in your right glute, carefully walk your hands forward and lower your chest towards the floor.
5. Breathe deeply and hold for 30-60 seconds. Switch sides.

Kneeling Hip Flexor Stretch

Hours of sitting can shorten your hip flexors, which restricts your backswing rotation. This stretch counteracts that.

1. Kneel on your right knee, placing your left foot flat on the floor in front of you with your knee bent at 90 degrees.
2. Keeping your back straight and your core engaged, gently push your hips forward. You should feel a stretch down the front of your right hip and thigh.
3. To increase the stretch, raise your right arm straight up overhead.
4. Hold for 30 seconds on each side.

Part 3: From Flexibility to Activation Drills

Once you’ve started to loosen your hips, you need to teach your mind and body how to use this new range of motion in the golf swing. These drills translate flexibility into functional power.

Alignment Stick Hip Turn Drill

This drill provides immediate feedback on whether you are turning or sliding.

1. Take your normal golf setup.
2. Tuck an alignment stick through the front belt loops of your pants, so it sticks out horizontally on either side of your hips.
3. As you make your backswing, focus on rotating your hips. The end of the alignment stick on your trail side (right side for right-handers) should point down towards the ground. If you sway, the stick stays level.
4. On the downswing, focus on clearing your hips. The lead-side end of the stick (left side) should rotate out of the way aggressively and point at the golf ball (or just in front of it) at impact.

Step-Through Drill

This drill ingrains the feeling of proper weight transfer and hip sequencing on the downswing.

1. Set up to a ball on the range with a middle iron. Take a slightly narrower stance than normal.
2. Make your normal backswing.
3. As you start your downswing, just before impact, take a step forward with your trail foot (your right foot), crossing it behind your lead foot.
4. Swing through to a balanced finish, with your feet now crossed.
5. This forward step forces your hips to naturally clear and rotate, sequencing the downswing correctly without you having to overthink it.

Final Thoughts

Treating your hips as the true engine of your golf swing changes everything. By focusing on both flexibility and activation, you can move away from common faults like swaying and early extension, and start creating effortless power through proper rotation and sequencing.

Building a better swing is one half of the equation, making smarter decisions on the course is the other. It's why we created Caddie AI. Our app acts as your personal caddie and coach, available 24/7 in your pocket to provide instant strategic advice for any hole, help you navigate tricky lies, and answer any golf question you have, wheneverit pops into your head. It takes the guesswork out of course management so you can swing with confidence.