How the hips move in the golf swing is essential. In the backswing, as we rotate into our trail hip, we are going through a movement called “internal hip rotation” on that side. This happens as the pelvis rotates towards our right femur (thigh bone). Lacking internal rotation on our trail hip will make it difficult to get into a desirable backswing position. That’s why incorporating internal hip rotation exercises for golf can be so valuable.
In the downswing, the opposite happens. We rotate our pelvis into our left femur, so now the left hip is going through internal rotation. If we don’t have enough internal rotation in our left hip, it will make it difficult for us to rotate and “clear” our hips in the downswing.
As well as affecting performance, limited internal hip rotation can also put more stress on our lower back, as we try to rotate more from there to make up for a lack of hip rotation.
One way to combat lack of internal rotation is to slightly flare the feet out at address. This is a viable option and may be a good strategy for many.
We can also work on improving our internal hip rotation with some targeted exercises.
This is one I like using a furniture slider. You can also use a paper plate, or anything that will twist freely on the floor.
Start incorporating it into your routine and see if your hips can move a bit more freely in the golf swing.
If you like this type of material, you should check out the one week free trial to the Fit For Golf App. We have flexibility and strength routines for golfers of all ages, fitness level, and skill. There are options for training at home and in the gym.
