Stretching Your Hips: Improving Comfort and Your Golf Game

If you’re a golfer looking to add yards to your drive, improve your consistency, or just play pain-free into your later years, there’s one part of your body you may be neglecting: your hips.

While it’s easy to focus on grip, stance, and swing mechanics, the truth is that your hips are the engine of your golf swing. Keeping them mobile, strong, and pain-free can not only add distance and precision to your shots—it can also help prevent injuries that keep you off the course.

Let’s explore why hip flexibility is so vital for golfers and how a few key stretches can dramatically improve your game.

Why Hips Matter in Golf

Golf is a sport of rotation. Every time you swing a club, you’re transferring power from your feet through your hips, into your core, and finally through your arms and hands to the clubhead. If your hips are tight or restricted, you lose that kinetic flow—and that means less distance, less control, and more strain elsewhere.

Tight hips are especially problematic for:

• Generating power – The hips initiate the downswing. Limited mobility here means compensating with your back or shoulders, often resulting in poor mechanics.
• Balance and stability – A solid stance starts at the hips. Mobility allows better weight transfer and balance through the swing.
• Injury prevention – Many golfers suffer from lower back pain, often because their hips aren’t moving the way they should. If the hips don’t rotate, the spine takes over—and that leads to trouble.

Common Hip Issues for Golfers

1. Tight hip flexors – These muscles, shortened by too much sitting, restrict extension and rotation.
2. Limited internal rotation – Crucial for a full backswing and follow-through, especially on the lead leg.
3. Weak glutes – These power your hip extension and support your pelvis. Weakness here can throw off your posture and swing balance.

Hip Stretches Every Golfer Should Do

Here are a few stretches that target the key areas golfers need to stay loose and powerful on the course. Aim to hold each stretch for 30–60 seconds, breathing deeply and relaxing into the movement.

1. 90/90 Hip Stretch

This improves both internal and external hip rotation.

• Sit on the ground with one leg in front at 90 degrees and the other behind you at 90 degrees.
• Keep your chest tall and lean forward slowly over your front leg.
• Repeat on both sides.

2. Hip Flexor Stretch (Runner’s Lunge)

Counteracts tightness from sitting and improves extension.

• Step one foot forward into a deep lunge.
• Drop your back knee to the floor and gently press your hips forward.
• Raise your arms overhead for an added stretch.

3. Figure Four Stretch (Seated or Lying Down)

Targets the glutes and piriformis, which can affect rotation and back health.

• Cross your right ankle over your left thigh.
• If seated, gently press down on the right knee. If lying, pull the left thigh toward your chest.
• Switch sides.

4. World’s Greatest Stretch

A dynamic move that opens up multiple areas at once—perfect as a warm-up.

• Start in a lunge with your right foot forward.
• Place your left hand on the ground and rotate your right arm up to the ceiling.
• Return and switch sides.

How Often Should You Stretch?

For best results, stretch at least 3–4 times a week, especially after a round or a practice session. Even 10 minutes can have a huge payoff. You’ll likely notice better rotation, less tightness, and more fluid movement during your swing.

Final Thoughts: A Small Habit with Big Impact

Stretching your hips won’t fix your slice overnight, but it will help your body move the way it was meant to. For golfers at any level, mobility is often the missing piece that brings together power, consistency, and longevity.

Think of hip mobility as routine maintenance for your most valuable piece of golf equipment: your body.