Fitness & Warm-Up · Drill
90-90 Hip Switches
Part of our fitness & warm-up programs for tight or stiff. Build a program with it
Your hips turn both ways during the swing. In on one side, out on the other. This exercise trains both. Sit with both knees bent at right angles. One leg in front, one to the side. Sit tall. Then rotate both knees over to the other side to switch. Go slowly. It needs no equipment and suits most fitness levels. Try to do it without your hands.
The drill
- Sit with both knees bent at right angles.
- Keep your chest tall.
- Rotate your knees to switch sides.
- Do ten slow switches.
- Try it with no hands.
Why it works
In the golf swing your trail hip turns in while your lead hip turns out, then the roles reverse through impact. Each hip needs both internal and external rotation to do this. The 90-90 position loads one hip in each direction at once, so every switch trains both. If a hip lacks this range, your body often makes up for it by sliding or by turning the lower back and knees too much.
Common mistakes
- You lean back or round your spine to get the knees across.Sit on a folded towel and keep your chest tall, even if the knees move through a smaller range.
- You rush the switches and let the legs flop over.Move slowly and steer the knees across with control, taking about two seconds per switch.
- You push hard on the floor with your hands to help.Use your hands lightly for balance at first, then work toward lifting them off the floor.
How you'll know it's working
- You can switch sides with your chest still tall and no big lean back.
- Both knees stay close to the floor on each side.
- Your hands stay off the floor for most of the ten switches.
Make it easier or harder
Easier: Sit on a folded towel or cushion and keep your hands on the floor behind you for support.
Harder: Take your hands off the floor, hold your arms across your chest, and pause for a few seconds on each side.
Common questions
How often should I do 90-90 hip switches?
You can do them as part of a warm-up before a round or practice session, or on most days as a short mobility drill. Ten slow switches is enough.
Why can't I get my knees down in the 90-90 position?
Tight hips often limit how far the knees go, and this is common at the start. Sit on a towel, stay within a comfortable range, and stop if it hurts.
