Exercise Library
Bodyweight
All 4's Hip Circles
Quadruped hip circles. A hip mobility drill that opens rotation for a deeper turn and better lower body action.
mobility
Why it matters for golf
Hip rotation is a hard requirement for a full turn. Circling the hip through its range from all fours builds usable internal and external rotation without load. More hip range means less compensation from the lower back during the swing.
Coaching cues
- Hands under shoulders, knees under hips.
- Draw the biggest circle you can with the knee.
- Keep the spine quiet, move only the hip.
- Go both directions on both sides.
Common faults
- Rocking the torso instead of moving the hip.
- Small fast circles that skip the sticky range.