Guide · Golf mobility
Golfer's hips: a simple 10-minute routine you can do at home
You don't need a gym or an hour. Six easy moves, done a few times a week in your living room, can help your hips turn more freely so your back doesn't have to do all the work in your swing.
By Tori Moskowitz, certified stretch therapist · 5-minute read
Why your hips matter so much in golf
A good turn comes from your hips and upper back rotating together. When your hips are stiff, often from sitting all week, your lower back tends to twist more to make up the difference. That's one reason so many golfers feel tight after a round.
The good news: hips usually respond well to a short, simple routine done consistently. Consistency beats intensity.
The 10-minute routine
All you need is a little floor space and a golf club or broomstick. Move slowly and stay in a comfortable range.
- 90/90 hip switches (8 each side). Sit on the floor with both knees bent about 90 degrees and your feet wide. Slowly let both knees fall to one side, then the other. Use your hands behind you for support. This works the hip rotation your swing depends on.
- Half-kneeling hip flexor stretch (2 × 30 seconds each side). Kneel on one knee on a pillow, the other foot in front. Gently squeeze the glute of the kneeling side and shift forward slightly until you feel a stretch in the front of that hip. Keep your ribs down.
- Glute bridges (2 sets of 10). Lie on your back with your knees bent. Press through your heels and lift your hips until your body forms a straight line, then lower slowly. Strong glutes help your hips turn and stabilize.
- Club hip hinges (10 reps). Hold a club along your spine, touching the back of your head, upper back, and tailbone. Push your hips back and tip forward like your address position, keeping all three contact points. Stand back up by squeezing your glutes.
- Supported hip circles (5 each direction, each leg). Hold a chair or counter. Lift one knee and slowly draw a large circle with it, out to the side and back down. Keep your standing hip steady.
- Open books (8 each side). Lie on your side with your knees bent and stacked, arms straight in front of you. Open your top arm across your body toward the floor behind you, following your hand with your eyes. Your upper back and hips work as a team in your swing.
Before a round vs. after
Before: keep it moving. Do the hip circles, hinges, and a few easy practice swings for about 5 minutes. Save long holds for later.
After or on off days: do the full routine, including the 30-second hip flexor stretch. Three or four times a week is plenty to notice a difference over a few weeks.
Stop and check with a provider if…
you have hip or groin pain that's sharp, a recent hip or back injury or surgery, pain that travels down your leg with numbness or tingling, or pain that keeps getting worse. This guide is general wellness information from a certified stretch therapist, not medical advice, diagnosis, or physical therapy.
Want a routine built for your body?
These are general starting points. In a session, I look at how you actually move and build a plan around you. I reply personally within 24 hours, and we'll start with a free 15-minute call.