Your hips and glutes are the engine behind your golf swing. But more specifically, your hip external rotators—the muscles that rotate your leg outward—are critical for balance, stability, and weight transfer.
Problem is: most people undertrain them because we move mostly forward and backward in daily life—not laterally.
Why It’s Good for Golfers
Strong external rotators help you:
- Load properly in the backswing
- Stay grounded and balanced through transition
- Avoid knee and back strain during rotation
They also help prevent that dreaded “slide” or “early extension” move in your swing.
How To Train Them
Clamshells
- Lie on your side, knees bent, feet together
- Keep feet touching as you lift your top knee up and open your hips
- Slowly return to start
→ Do 3 sets of 10–15 reps per side
💡 Add a resistance band above the knees for extra challenge
Standing Fire Hydrants (with Resistance Band)
- Stand tall with band around your legs (just above knees)
- Shift weight to one leg
- Lift the other leg out to the side with a slight bend
- Control it back to the center
→ Do 3 sets of 10–12 reps per leg
💡 Focus on keeping your core stable—no leaning or twisting
Common Mistakes
- Letting the hips roll open—keep your body stacked
- Rushing reps—go slow and feel the muscle work
- Using too much resistance too soon
Golf Benefit Snapshot:
| Goal | How It Helps |
|---|---|
| Hip control | Better weight transfer and ground force |
| Rotation efficiency | Smooth transition from backswing to impact |
| Injury prevention | Reduces strain on back, knees, and hips |
Train these small-but-mighty muscles 2–3x per week.
Your swing will feel more stable, and your body will thank you.
Looking for more? Get the full golf-first training plan with our eBook.