Don’t Let Tight Hips Wreck Your Swing! The Importance of Hip Mobility

So why does hip mobility matter for golf? The golf swing is a complex, rotational movement that requires the hips to load and unload power efficiently. Limited mobility in the hips can force other parts of the body, such as the lumbar spine, to compensate, leading to inconsistent swings and higher injury risk. Improved hip mobility offers a wide range of benefits for golfers, directly influencing swing mechanics, consistency, and injury prevention. 

Good hip mobility helps to improve a smoother weight transfer in the golf swing from one leg to another, which helps with the transition of the club, tempo, and strike.  

Using better hip mobility, golfers can increase their rotational range in their swings, which will increase torque during the backswing and the downswing. Increased torque and mobility, in turn, lead to higher swing speeds and longer drives. Who doesn’t want to see the ball go farther?! 

While it is still possible to play enjoyable golf with tight hips, it is strongly encouraged to work on your hip mobility. As we know, hip mobility is important; let’s not forget about hip stability, as it is also crucial to maintaining optimal hip movements. Strengthening the muscles around the hips can help stabilize the hips and pelvis, which improves the body mechanics of the golf swing. 

Exercises for Hip Mobility 

LPGA Tour player Carlota Ciganda demonstrates a series of exercises that can help you increase your hip mobility: 

Seated Hip Rotation – 2 Sets of 10 Reps 

Sit upright with your arms crossed at shoulder height and your legs in a 90/90 position. Lift the inside knee up while keeping the outside knee on the floor, reaching maximum hip external rotation. Follow the inside leg movement with the outside leg to rotate onto the other side, keeping your chest upright. Repeat side to side. 

World’s Greatest Stretch – 2 Sets of 8-10 Reps 

Start in a half-kneeling position with your hands inside the front foot. Lift the back knee up and flatten your back to stretch the front of the back hip. Lift your inside arm and rotate your chest toward the front leg. Return to neutral, place your hand outside the front foot, and extend the front leg while keeping the back leg straight. You should feel a strong hamstring stretch. Switch sides. 

4-Point Kneeling Hip CARs (Controlled Articular Rotations) – 2 Sets of 8-10 Reps 

Start in a quadruped position, with your back and neck neutral, hands below shoulders, and knees below hips. Lift one leg back into extension with the knee bent and back neutral. Rotate your hip outward with the knee bent and leg as high as possible to maximize hip rotation. Move the knee outward, then forward, returning to the starting position. Repeat on the other side. 

Standing Hip Adductor Stretch – 2 Sets of 10 Reps 

Stand with legs wide apart, then drop into a side lunge, keeping your foot flat on the floor. Feel the stretch on the inside of the extended leg. Return to the starting position and repeat on the other side. 

Standing Airplane – 2 Sets of 8-10 Reps 

Stand on one leg, lean your chest forward, and kick your back leg out, keeping your body parallel to the floor. Moving only from the hip, rotate your hip open (external rotation), then return to the starting position and rotate inward (internal rotation). 

Final Advice 

If you experience pain or discomfort with any of these exercises, please consult a physiotherapist.