24 AMAZING HIP STRETCHES FOR GOLF

In this post, we are going to give you 24 amazing hip stretches for golf to help improve your flexibility, increase clubhead speed as well as add some yards.

We include links to full video tutorials as well as an option to download this entire list FOR FREE!

Many of these stretches we use in our Golf Workout Program and At Home Golf Workout Program.

But without further ado, let’s dive in:

Chapter 1

Hip flexibility for golf. Why it matters

Before we get started, lets review why flexibility in your hips is so important in the golf swing.

We use examples from some of the game’s greats.

Ok, let’s jump to it.

Chapter 1 - Hip Flexibility in the golf swing

I don’t need to tell you that having more flexible hips will allow you to make a better turn back and through the ball.

In fact we have pointed this out in our posts of exercise to add some clubhead speed and our post on the glutes in the golf swing that the hips are a major source of power in the golf swing.

The guys over at GolfTec have measured 100’s of swings and in this graph we created we show you that the average pro opens their hips up at impact by over 36 degrees vs an average golfer of 24 degrees.

One of the things you see of great ball strikers is this ability to rotate their hips open to the target to the point you can see both the right and left glutes when viewed from down the line.

The 2000 Tiger did it.

Hogan made this move at impact!

Hogan Impact Sequence Driving with the glutes in golf swing

Snead did it as well!

Even the big hitters like DJ, Rory, and Bubba Watson do it. (Along with their higher hands and great shoulder flexibility).

As a side note, I am not the most flexible golfer out there but I continue to work on it.

So as we get into some of the more advanced stretches, I will give you some scales for those.

So without further ado, let’s get started.

Chapter 2

Beginner Level Hip Stretches for Golf

Alright gang, let’s jump into some beginner level hip stretches.

This is a great place to start if you have the flexibility of a stiff shaft!

1) Lizard Pose

The lizard pose is a great stretch for the hips as well as the quads. The lizard pose is an an active pose because you will be holding yourself up with your arms. To setup, begin in a lunge position with one foot forward while the knee of your other leg rests on the floor behind you. The palms of your hand will rest on the floor, inside your forward foot or you can rest your elbows on a medicine ball or yoga blocks. You want to feel as if you are letting your hips sink to the floor.

Hold for 1-3 minutes per side

2) The Half Saddle

The half saddle stretch targets muscles in the hips as well as the quads, knees and ankles. To perform the half saddle start by sitting on the floor with one leg straight out in front. The other leg is bent and under the butt or outside your hip to the side. From here you will lie back as far as you are comfortable. You should feel the stretch in the hip of the bent leg. You may find it helpful to place a pad, yoga block, pillow or rolled up towel underneath the butt of the straight leg.

Hold for 2-3 minutes per side

3) The Knight Stretch

The knight stretch targets the muscles in the hips and quads. To perform the knight stretch take a wide lunge forward with one leg. The knee of your opposite leg will be on the floor behind you. You can pad up the back knee with a towel or mat if needed. From here simply let your hips sink to the floor feeling the stretch in your back leg and hip.

Hold for 2-4 minutes per side

4) The Butterfly Stretch

The butterfly stretch is one golfers like you should use to improve flexibility in the hips, adductors, groin, and lower back. To perform the butterfly you will begin sitting on the ground with your torso upright. Bring the soles of your feet together. Knees are push outwards and downwards. The back is kept straight.

Hold for 2-4 minutes per side

5) The Knight Stretch on a Box

Knight Stretch on a Box Hip Stretches for Golf

To perform the knight stretch on a box you will need a plyo box, bench, chair, or stable object to place your foot on. Start by taking a lunge with one foot on the box and don’t let the knee pass the balls of your foot. Keep your torso vertical as you move your pelvis towards the box. Let yourself sink into the pose and as your hip flexibility improves sink deeper into the pose without forcing it.

Hold for 1-3 minutes per side

6) The Extended Arm Lizard

The extended arm lizard is another version of the standard lizard pose. This version also works on your ankle flexibility. To set up, begin in a lunge position with one foot forward while the knee of your other leg rests on the floor behind you. Unlike the regular lizard, you will extend your arms out wide in front. The forward knee stays outward and let your hips sink to the floor.

Hold for 2-3 minutes per side

7) Low Knight Stretch

The low knight is a version of the knight that will also work on your lower leg and ankle flexibility. To perform the low knight stretch take a wide lunge forward with one leg. The knee of your opposite leg will be on the floor behind you. You can pad up the back knee with a towel or mat if needed. Put your hands on the floor on both sides of the forward leg. Let your chest and forward knee lean forward slightly keeping your front heel on the ground.

Hold for 1-2 minutes per side

Chapter 3

Intermediate Hip Stretches for Golfers

Alright gang, let’s jump into some beginner level hip stretches.

This is a great place to start if you have the flexibility of a stiff shaft!

Chapter 3 Intermediate Hip Stretches for Golf

8) Scorpion Stretch

The scorpion is one of those hip stretches for golf that not only targets the hips but also the shoulders. Plus it will help improve your rotational flexibility for the course. To perform the scorpion begin by lying face down on the ground with your arms stretched out to the side. You will then wrap one leg behind your body while keeping both hands down on the floor. Hold and perform on each side.

Hold for 1-3 minutes per side

9) The Sumo Squat

The sumo squat is harder than it looks. It is one of the hip stretches for golf on this list that targets the entire lower body as well. It’s a great stretch to also improves flexibility in the hamstrings, and lower back as well. It is simple to perform. You simply sit at the bottom of your squat. Focus on keeping your weight in the heels and chest up. Knees should be in line with the toes, elbows inside the knees pushing them out. Let the lower back relax and even round. This can be a difficult position to hold so feel free to come out of it for a little break before continuing.

Hold for 2-3 minutes per side

10) Half Lotus on the Wall

The half lotus on the wall is one of those hip stretches for golf that can also improve your lower back flexibility. You will begin by lying down on the ground with one foot flat against the wall and the knee at a 90 degree angle. Place the ankle of the opposite leg over your bent knee. The position is similar to crossing the legs while sitting at a desk. If you need a deeper stretch gently push your knee towards the wall.

Hold for 1-2 minutes per side

10) Half Lotus on the Wall

Hold for 1-2 minutes per side

11) Hip Opener Stretch

The hip opener is similar to the lizard pose in that it improves flexibility in the hips and the glutes. You will begin in a lunge position with one foot forward while the knee of your other leg rests on the floor behind you. You will then use the same hand as the forward leg to gently press the forward knee outward. For example, If your left foot is forward, use your left hand to gently press the knee out. The palm of your opposite hand will rest on the floor in front of you. You want to feel as if you are letting your hips sink to the floor.

Hold for 2-3 minutes per side

12) Leg & Lat Stretch

The leg and lat stretch will be performed against a wall and targets not only the hips but also your IT band and the side of your thighs. Place your hands and forearms flat against the wall. One leg will cross behind the other leg with the external face of the ankle against the floor. As the name implies you will also feel this in your lats as well as upper back and shoulders.

Hold for 1-3 minutes per side

13) The Ballerina Stretch

The wall frog is one of the hip stretches for golf on this list that will also help improve flexibility in your groin and adductors. Begin by lying on the ground with your butt against the wall. Bring the soles of your feet together. Gently push your knees outwards and towards the wall.

Hold for 2-4 minutes per side

14) Wall Frog Stretch

Hold for 2-4 minutes per side

15) Banded Knight Stretch

The banded knight stretch improves your hip and quad flexibility. The addition of a band provides a deeper stretch. You will need a resistance band of medium thickness. Loop it around a support beam or other structure and place the other end wrapped around you upper hamstring/lower buttock area. Step back and set up as you would a regular knight stretch, taking a wide lunge forward with one leg. The knee of your opposite leg will be on the floor behind you. Pad up the back knee with a towel or mat if needed. From here simply let the band do the work feeling the stretch in your back leg and hip.

Hold for 2-3 minutes per side

16) Banded Squat on Wall

The banded squat on the wall targets the hips and inner thighs. Set up as if you were to do a squat on the wall with your feet on the wall and your back on the floor. Underneath your lower back will be a medium to light band. You will then place each end of the band around the inner part of each knee. Relax and let yourself sink into the stretch.

Hold for 2-4 minutes per side

17) Banded Hip Opener

The banded hip opener is a dynamic hip stretch for golf. This means there will be some movement during the stretch rather than a passive approach. You will need a resistance band of medium thickness. Loop it around a support beam and place the other end wrapped around your inner groin area or knee. From here get into a lunge position. The front foot will be the same foot that the band is around. The back leg will rest behind you. Feel free to pad up the back knee. From here let the band pull your knee outward before pulling it gently inward.

Hold for 1-3 minutes per side

18) Banded Hip Opener

Hold for 1-3 minutes per side

Chapter 4

Advanced Hip Stretches for Golfers

Now it’s time to dive into the more difficult stretches for your hips!

Let’s open those hips up even more!

Chapter 4 Advanced Hip Stretches for Golf

18) Saddle Stretch

In our opinion, the saddle is one of the best stretches you can perform to improve not only hip flexibility but quads and ankle range of motion. Start by sitting on the floor with your legs bent out to the side or underneath your butt. The setup may be difficult, so feel free to place a yoga block or pad to sit on. From here, simply lie back as far as you feel comfortable. You will feel the stretch in the hip as well as quads. When performing the saddle stretch, only go down as far as you feel comfortable.

Hold for 1-4 minutes per side

19) Quad Stretch on Wall

Don’t let the name fool you. This one hits the quads and hips. You will begin close to the wall. The top of one foot will be in a natural position against the wall. Feel free to pad up the back knee for comfort with a mat or towel. The opposite foot will be forward in a lunge position with the knee at a 90 degree angle. Keep your torso upright. If you really lack hip flexibility we recommend not starting with this stretch as it can be difficult to get into.

Hold for 2-3 minutes per side

20) T-Hip Opener

The T-Hip Opener is of our favorite hip stretches for golf because it also hits the upper back, arms and shoulders. It has a rotation element to it as well similar to the golf swing. You will begin similar to the lizard position but then you will rotate and extend the arm upwards towards the ceiling. Make sure you are rotating the same arm as the forward leg.

Hold for 1-2 minutes per side

21) The Ballerina on a Box Stretch

The ballerina on a box stretch is similar to the ballerina but your rear leg will rest on a box instead. This will improve your hip flexibility but you will definitely feel this in your groin and adductors. Try to make sure your forward knee does not pass your toes.

Hold for 1-2 minutes per side

22) The Double Pigeon Stretch

Double Pigeon Advanced hip stretch for golf

The double pigeon is the hardest hip stretch for golfers on this list simply because I have never been able to do. The double pigeon is unique in that it stretches both hips at the same time. Begin in a seated position with your torso tall. Bend one leg to approximately a 90-degree angle. Then bend your leg knee, and here is the hard part, place the latter foot on top of the other knee of the former side. The idea is to stack your shins on top of each other. This is a very difficult pose to perform but you may find it helpful to sit on a yoga block.

Hold for 2-4 minutes

23) The 90 to 90 Stretch

Of all the hip stretches for golf on this list, the 90 to 90 is the most dynamic because you will be constantly moving. You will start by sitting on the ground with your hips and knees at a 90 degree angle. The torso will be as straight as possible. Use a slow and controlled movement to switch from side to side. We recommend watching our video to see it in full detail.

Hold for 1-3 minutes

24) The Twisted Lizard

Hold for 1-3 minutes per side