Fitness & Warm-Up · Drill
Loosen Your Hips by Making Space in the Joint
Part of our fitness & warm-up programs for tight or stiff, back or age. Build a program with it
Tight hips have two kinds of causes. The joint itself, or the muscles around it. They need different fixes, so find out which you have. One useful method gently pulls the joint apart to create space. That can free up movement stretching can't. Follow the video for the setup. Hip turning matters a lot in golf. When it's limited, your lower back takes the strain. If you feel pain, see a professional.
The drill
- Test your hip rotation.
- Set up as shown in the video.
- Hold gentle tension for 30 to 60 seconds.
- Retest your rotation.
- Repeat a few times a week.
Why it works
Hip rotation can be limited by the muscles around the joint or by how the joint itself moves. Stretching works on the muscles, but it does little if the joint feels jammed. Gently pulling the joint apart creates space in the socket, which can let the thigh bone rotate more freely. In the golf swing, free hip turn lets your pelvis rotate so your lower back does not have to twist to make up the difference.
Common mistakes
- You pull hard to force the joint open.Use gentle, steady tension only, and ease off if you feel pinching or pain.
- You skip the first test and cannot tell whether anything changed.Test your hip rotation before you start, note how far each side turns, and retest the same way afterward.
- You hold your breath or tense your leg during the hold.Breathe slowly and keep the leg and hip as relaxed as you can for the full 30 to 60 seconds.
How you'll know it's working
- Your retest shows more rotation, or the turn feels smoother, than it did before the drill.
- Your turn through the ball feels freer, and your lower back feels less tight after a practice session.
- Your hip turn looks more even from one side to the other when you film a few practice swings.
Make it easier or harder
Easier: Hold the tension for the short end of the range, around 30 seconds, and use very light pull until the position feels familiar.
Harder: Build toward 60 seconds per hold and add a few slow practice swings right after retesting to groove the new range.
Common questions
How do I know if my tight hips are a joint problem or a muscle problem?
Test your rotation, then try a normal muscle stretch and test again. If stretching does not change the turn and the hip feels blocked or pinchy, the joint may be the cause, so consider having a professional check it.
How often should I do a hip joint drill for golf?
A few times a week is enough for most golfers. Stop if it hurts, and see a professional if the pain continues.
