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 leads to higher swing speeds and longer drives. Who doesn’t want to see the ball go further?! 

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 stabilise 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 the 90/90 position. Lift the inside knee up as you maintain the outside knee on the floor until you reach maximum hip external rotation in that position. Then follow the movement of the inside leg with the outside leg to rotate onto the other side while keeping your chest upright. Repeat the same pattern from side to side. 

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

In a half-kneeling position, with your hands on the inside of the front foot, lift your back knee up and flatten your back to feel the stretch at the front of the back hip. Lift your inside arm up and rotate your chest towards the front leg. Rotate your chest back to neutral and place your hand on the outside of the front foot. From this position, extend the front leg as much as possible while keeping the back leg straight and your back as flat as possible. You should feel a strong stretch in your hamstrings (back of the front leg). Then return to the starting position and perform the same movements on the other side.

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

In a quadruped position, with your back and neck in a neutral position, hands below shoulders and knees below hips, start by lifting one leg back into extension with your knee bent and your back in neutral position. Rotate your hip outwards with your knee bent and your leg as high as possible so you work through as much hip rotation as possible. Move the knee outwards, then forward to go back into the quadruped position. Repeat the same pattern on the other side. 

Standing Hip Adductor Stretch – 2 Sets of 10 Reps 

In a standing position with your legs wide apart, drop down into a side lunge position keeping your foot flat on the floor. Feel the stretch on the inside of the leg that is extended. Return to the starting position and perform the same movement on the other side. 

Standing Airplane – 2 Sets of 8-10 Reps 

Stand on one leg and lean your chest over as you kick your leg back so that your body is parallel to the floor. Moving from your hip only, rotate your body as your hip opens (externally rotates). Return to the starting position and continue to rotate throughout your hip that becomes rotated internally (closed).  

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