When it comes to improving the golf swing, few things are as important, yet as misunderstood, as hip rotation. Many golfers, especially those over 50, struggle with tight hips that limit their backswing, restrict their downswing, and contribute to back pain. Naturally, the first instinct is to stretch more. Stretching certainly has its place, but stretching alone rarely addresses the underlying issue.
If you find yourself stretching day after day but not feeling any real difference in your swing, it’s time to rethink your strategy. Here’s why- and what you can do about it.
Why Stretching Alone Doesn't Improve Hip Turn
Muscles don’t just need to be flexible- they need to be strong, coordinated, and stable. Without proper activation of the hip stabilizers, no amount of flexibility will result in functional and powerful hip rotation. Think of it this way:
Flexibility gives you the potential for better movement, but stability, strength, and motor control unlock that potential.
When golfers focus only on passive stretching without activating and training the muscles responsible for controlling hip movement, they often stay stuck. Worse, they sometimes overstretch joints that are already unstable, leading to even more problems.
The Solution: Combining Mobility with Stability and Balance Training
The best approach to improving hip rotation- and your golf swing- is a combination of:
- Targeted stretches (to open up tight areas)
- Muscle activation (to wake up underperforming stabilizers)
- Balance and motor control drills (to build real-world function)
This layered approach trains your body to use the new range of motion effectively, protecting your joints and improving swing mechanics.
4 Essential Exercises to Unlock Your Hip Rotation
These four exercises are specifically designed for golfers over 50 who want to improve their hip turn, increase distance, enhance consistency, and protect their backs.
1. Open Clam Shells
Purpose: Activate the gluteus medius to improve hip internal and external rotation.
Tip: Focus on rotating from hip, not just lifting the knee.
2. Hip Hikers
Purpose: Strengthen the glute medius in a weight-bearing position to stabilize the pelvis.
Tip: Keep your hips square and avoid leaning.
3. Single Leg Stance
Purpose: Train hip and lower leg stability, glute activation, and balance.
Tip: Start near a wall or chair if needed for support.
4. Stork Turns
Purpose: Develop pelvic and lower leg stabilization while improving motor control for rotational movement.
Tip: Keep your torso tall and rotate smoothly from the hips.
Why It Matters for Your Golf Game
When you improve your hip rotation the right way, you’ll see measurable improvements:
- More consistent ball striking
- Increased swing speed and distance
- Reduced stress on your lower back
- Better balance and control throughout your swing
By going beyond stretching and building proper functional mobility, you’ll swing freer, faster, and with less pain- so you can ply more rounds and enjoy the game longer.
Download Your FREE Workout Checklist Guide
Download our free guide to follow along and integrate these drills into your warmup or daily routine.
If you try these exercises and you find them to be too challenging or uncomfortable, do not continue, until you have consulted with your physician. All exercises for golf should be customized to your needs after a proper evaluation.
Come In and See Us
Want to take your golf to the next level? Our FitGolf® Trainers are experts at working one-on-one with you to tailor a training program to meet the specific needs of your body and help you achieve the results you are hoping to see in your golf.
Want More Resources?
Looking for more exercise resources, blog posts or monthly golf-specific exercise content sent straight to your inbox?
