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Welcome to the Hip Flexibility and Strength Program for Golfers! This program is specifically designed to improve your hip mobility, strength, and enhance your overall performance on the golf course. Through a combination of carefully curated flexibility and strength training exercises, you'll be able to optimize your swing, increase power and stability, and reduce the risk of injuries. 

 

Before we continue, let's discuss the significance of these exercises. Golf is a sport that heavily relies on rotational movements, with the hips being one of the primary rotational centers. Unfortunately, many individuals have restricted hip motion. To tackle this issue, we will begin with two highly effective exercises that target and improve common hip mobility deficiencies. 

This first stretch targets the hip flexor muscles. If these muscles are tight, they can contribute to increased stress in the lower back and lead to compensations in your golf swing. 

The Workout 

Program notes: Please read prior to starting

 

1. Make sure you feel the gluteal muscles working. If you do not, you may want to regress the exercise (for example, perform a clam without a band instead of with a band) or you may want to stay on the current week instead of progressing to the next week.

2. If you can perform above the prescribed repetition range, add more weight or use a stronger band.

3. The program should be performed 3 times a week for the strengthening exercises, but we recommend performing daily stretches for optimal flexibility benefits.

4. As always, there should be no pain associated with this program. If there is, please stop and contact your healthcare provider. 

Week 1:

1. Clam shells - Perform 3 sets of 1-minute holds on each side. Start without a band and once you can perform the prescribed number, add a band.

2. Bridge with Superset Clam in Bridge position - Perform 10 bridges and then perform 10 Clams while in bridge position. Repeat until fatigue or until you can reach 30 of each variation.

3. Couch stretch for hip flexors - Hold for 1 minute on each side.

4. Internal rotation stretch - Hold for 30-60 seconds on each side.

Week 2:

1. Clam shells - Perform 3 sets of 1-minute holds on each side. Start without a band and once you can perform the prescribed number, add a band.

2. Bridge with Superset Clam in Bridge position - Perform 10 bridges and then perform 10 Clams while in bridge position. Repeat until fatigue or until you can reach 30 of each variation.

3. Couch stretch for hip flexors - Hold for 1 minute on each side.

4. Internal rotation stretch - Hold for 30-60 seconds on each side.

Week 3:

1. Clam shells - Perform 3 sets of 1 minute on each side with a band.

2. Single leg bridge - Perform 3 sets of 10-15 reps on each side.

3. Hip abduction against wall - Perform 3 sets of 10-15 reps on each side. Use a band if you can perform over 20 without it.

4. Squats with band - Perform 3 sets of 10-15 reps.

5. Couch stretch for hip flexors - Hold for 1 minute on each side.

6. Internal rotation stretch - Hold for 30-60 seconds on each side.

Week 4:

1. Clam shells - Perform 3 sets of 1 minute on each side with a band.

2. Single leg bridge - Perform 3 sets of 10-15 reps on each side. You can hold weight on your pelvis if you can already perform over 20 reps with good gluteal activation.

3. Hip abduction against wall - Perform 3 sets of 10-15 reps on each side. Use a band if you can perform over 20 without it.

4. Squats with band - Perform 3 sets of 10-15 reps. You can start holding weight if you can already perform over 20 reps with good gluteal activation.

5. Couch stretch for hip flexors - Hold for 1 minute on each side.

6. Internal rotation stretch - Hold for 30-60 seconds on each side.

Week 5:

1. Clam shells - Perform 3 sets of 10-15 reps with a band (note that we have switched from holds to dynamic movement).

2. Single leg bridge - Perform 3 sets of 10-15 reps on each side. You can hold weight on your pelvis if you can already perform over 20 reps with good gluteal activation.

3. Hip abduction against wall - Perform 3 sets of 10-15 reps on each side. Use a band if you can perform over 20 without it.

4. Squats with band - Perform 3 sets of 10-15 reps. You can start holding weight if you can already perform over 20 reps with good gluteal activation.

5. Couch stretch for hip flexors - Hold for 1 minute on each side.

6. Internal rotation stretch - Hold for 30-60 seconds on each side.

Week 6:

1. Clam shells - Perform 3 sets of 10-15 reps on each side with a band.

2. Single leg bridge - Perform 3 sets of 10-15 reps on each side. You can hold weight on your pelvis if you can already perform over 20 reps with good gluteal activation.

3. Split squats - Perform 3 sets of 8-10 reps on each side. Hold weight if you can perform more than 10 already.

4. Squats with band - Perform 3 sets of 10-15 reps. You can start holding weight if you can already perform over 20 reps with good gluteal activation.

5. Hip abduction against wall - Perform 3 sets of 10-15 reps on each side. Use a band if you can perform over 20 without it.

6. Couch stretch for hip flexors - Hold for 1 minute on each side.

7. Internal rotation stretch - Hold for 30-60 seconds on each side.

Week 7:

1. Clam shells - Perform 3 sets of 10-15 reps on each side with a band.

2. Single leg bridge - Perform 3 sets of 10-15 reps on each side. You can hold weight on your pelvis if you can already perform over 20 reps with good gluteal activation.

3. Split squats - Perform 3 sets of 8-10 reps on each side. Hold weight if you can perform more than 10 already.

4. Squats with band - Perform 3 sets of 10-15 reps. You can start holding weight if you can already perform over 20 reps with good gluteal activation.

5. Hip abduction against wall - Perform 3 sets of 10-15 reps on each side. Use a band if you can perform over 20 reps without it.

6. Couch stretch for hip flexors - Hold for 1 minute on each side.

7. Internal rotation stretch - Hold for 30-60 seconds on each side.

Week 8:

1. Clam shells - Perform 3 sets of 10-15 reps on each side with a band.

2. Single leg bridge - Perform 3 sets of 10-15 reps on each side. You can hold weight on your pelvis if you can already perform over 20 reps with good gluteal activation.

3. Split squats - Perform 3 sets of 8-10 reps on each side. Hold weight if you can perform more than 10 already.

4. Squats with band - Perform 3 sets of 10-15 reps. You can start holding weight if you can already perform over 20 reps with good gluteal activation.

5. Hip abduction against wall - Perform 3 sets of 10-15 reps on each side. Use a band if you can perform over 20 reps without it.

6. Couch stretch for hip flexors - Hold for 1 minute on each side.

7. Internal rotation stretch - Hold for 30-60 seconds on each side.

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