How to Not Slide Your Hips in a Golf Swing

Few swing faults can steal your power and consistency quite like the dreaded hip slide. If you’ve ever felt your lower body drift aimlessly toward the target, only to hit thin shots, fat shots, or frustrating pushes and hooks, you know exactly what I’m talking about. This article will break down what the hip slide is, why it happens, and give you a clear, actionable plan with drills to replace that slide with a powerful, dynamic rotation.

What Exactly Is a Hip Slide (and Why Is It So Bad)?

In simple terms, a hip slide - often called a "sway" - is any excessive lateral movement of your hips away from the target in the backswing or towards the target in the downswing. The key word here is excessive. A golf swing needs some pressure shift, but a slide is when your hips move sideways out of the imaginary "cylinder" your body should be turning within.

Think of it this way: great golf swings are rotational, not lateral. Power is generated when you coil your upper body against the resistance of your lower body in the backswing and then explosively unwind in the downswing. A hip slide ruins this entire sequence.

When you slide your hips, you lose your center. This leads to a domino effect of bad results:

• Inconsistent Contact: When your hips drift, the low point of your swing becomes a moving target. One time you might bottom out before the ball (a fat shot), and the next you might catch it on the upswing (a thin shot). Consistency flies out the window.
• Massive Power Loss: A slide prevents you from creating a powerful coil. Instead of turning and storing energy like a twisting rubber band, you’re just shifting your weight without tension. The result is a weak, “slappy” swing that relies entirely on your arms.
• Wild Inconsistency in Direction: As you slide, your body knows it's out of position. Your hands and arms will instinctively try to save the shot, leading to a late release (a slice or push) or an aggressive over-correction (a hook).

The Root Causes: Why Do I Slide My Hips?

Understanding why you’re sliding is the first step to fixing it. Most of the time, it comes down to a few common misunderstandings or physical habits.

1. Misinterpreting "Weight Shift"

This is the number one cause. Golfers hear “shift your weight” and take it literally. They think it means that in the backswing, their entire body mass has to move well behind the ball, and in the downswing, it has to lunge toward the target. In reality, a proper weight shift is more of a pressure shift. As you rotate in your backswing, you should feel the pressure build on the inside of your trail foot, not feel your whole hip sway outside of your trail foot. Shifting pressure and a lateral sway are two completely different things.

2. Trying to "Help" the Ball Up

Another common mistake is when golfers try to create loft with their body. The downswing slide is often an unconscious attempt to get under the ball and lift it into the air. Remember, the design of your golf club - the loft - is what makes the ball go up. Your job is to hit down and through the ball with a turning motion, the club will take care of the rest.

3. Poor Setup

Your swing is often dictated by your address position. If you set up with your weight too far on your toes or with your stance too wide, it becomes very difficult to rotate properly. An excessively wide stance, in particular, can lock up your hips and almost force a lateral sway because there’s no room for them to turn.

4. A Disconnected "Leg-Driven" Swing

Some players are told they need to “use the ground” or “fire their legs” to generate power. While this isn’t wrong, if it’s not sequenced correctly, it results in the lower body sliding well ahead of the upper body. A proper downswing starts with a re-centering of the lower body, but the hips must then turn out of the way to make room for your torso and arms to follow. A slide is an uncontrolled lunge, not a sequenced unwinding.

What Proper Hip Rotation Should Feel Like

Before jumping into drills, it’s vital to have a mental picture and a sensory goal for what you're trying to achieve. Proper hip rotation isn’t complicated, it’s about turning around a central point - your spine.

In the backswing, you should feel your trail hip (your right hip for a right-hander) move back and away from the ball. Imagine you have a wall just behind you. As you turn, your right glute should press into that wall. Your belt buckle, which started pointed at the ball, should be pointed about 45 degrees behind the ball at the top of your swing. The pressure will have shifted into the instep of your trail foot.

In the downswing, the first move is a subtle re-centering of your hips toward the target, which establishes your anle of attack before you hit down into the ball with your turn. Immediately after this re-centering, the feeling is one of your lead hip (your left hip for a righty) pulling back and around, clearing a path for everything to follow. By the time you reach impact, your hips should be open to the target line, and by your finish, your belt buckle should be pointing directly at your target or even a little left of it.

Actionable Drills to Stop the Slide and Groove Rotation

Theory is great, but physical feedback is what re-wires your movement patterns. These drills are designed to give you that immediate, undeniable feedback so you can feel the difference between a slide and a turn.

1. The Alignment Stick Barrier Drill

This is the classic, go-to drill for stopping a sway. It provides an unmissable physical barrier that tells you instantly if you're sliding.

How to Do It:

1. Take your normal address position with an iron.
2. Take an alignment stick and push it into the ground about two inches outside of your trail hip. The stick should be angled slightly so it doesn’t get in the way of your club.
3. Now, make backswings. The goal is simple: do not bump into the alignment stick.
4. If you are turning correctly, your right hip will rotate back and away, creating a small space between you and the stick.
5. If you slide (sway), you'll immediately bump the stick. This is your feedback. Start again, focusing on the feeling of turning your torso and rotating your hip back internally. Start with half swings, feeling the turn, then progress to full swings.

2. The "Box" Drill

This drill helps you stay centered while teaching you how it feels to load into your trail side properly without any lateral movement. This one can be done anywhere, even without a club inside the house facing away from a wall.

How to Do It:

1. Stand with your feet about shoulder-width apart, holding a club across your shoulders.
2. Set up so that your trail hip is just barely touching a golf bag, a chair, or a wall.
3. Now, perform your backswing rotation. As you turn, focus on keeping your trail glute pressed against the bag or wall. You're loading pressure into that side, but because the object is there, you can’t sway away from the target.
4. The feeling should be one of deep rotation with your trail hip "staying home." Now transition into your 'downswing turn', and as your hips start turning toward where the target would be, they would come off the wall and you would try to get your other hip to make this type of contact with the 'target side of the box.' This trains a pure, centered rotation. Practice this feeling and try to replicate it without having to touch this 'wall'.

3. Step-Through a Hot Dog Drill

To really ingrain the feeling of a rotation and weight shift at the same time, this is an incredible, yet incredibly simple dill to get you to stay focused and not to slide your hips in your transition. This requires you to focus on an exact and inmediate reponse which simplifies things and give syou immediate feedback on what you ae controlling.

How to Do It:

1. Set one ball on top of your aim line, the 'hot dog bun.' No set 'buns' up just behind the back line of tour 'hot dog'. this can go directly behind, off to the inner part a little bit or to the outer side as you would like..
2. Put this a club head and a half from our hot dog bun but we are then looking to place your other hot dog bun in front of the ‘hot dog’, again to try and control your hip slide as you focus more on this point.
3. Your objective is that after ytou take a practice swing that it ends closer and in front of our last ‘hot dog bun,' and that by having to over exaggerate as well as to try and clear them afterwards will help you from sliding forward as we transition from top of swing, as oppised to keeping our hips a bit too shallow.

Final Thoughts

Fixing a hip slide is all about reprogramming your concept of the golf swing from a lateral, sliding motion to a powerful, rounded rotation. By understanding why you slide and using drills that provide instant physical feedback, you can start to build the right sensations, eliminate wasted motion, and finally unlock the consistent and powerful golf swing that you are capable of.

Working through swing changes like this naturally brings up questions about feel, sequencing, and application. For those moments when you’re on the range wondering what the correct move should really feel like on the first move down, you can ask for and get instant, clear advice directly on your phone. We built Caddie AI to act as your 24/7 personal coach for this very reason - to give you expert-level answers right when you need them so you can stop guessing and start grooving a better swing with complete confidence.