A golfer’s hip turn is one of the most important components to golf, so it’s important that we keep our hips strong and stable.
Stronger hips can create a more powerful golf swing, better lower body stability, and can help prevent injuries. There also may be a correlation between strong hips and a lower handicap, says research presented at the American College of Sports Medicine conference.
I work on my hip strength and stability a few times a week. One of my favorite ways is to incorporate resistance loop into my exercises. It’s an easy way to add extra tension to any workout without hindering mobility. These bands are cheap and you can use them at your home or gym.
For stronger, more stable hips try the exercises below. You can start without a band and as you find your balance and need more of a challenge add a band in.
BANDED HIP EXERCISES
3 rounds of 10 reps each.
Squat – Knees Out & In
With the band just above your knees, squat down and hold. Your squat should have your feet hips distance apart, chest up, and more weight in your heels than toes. Once holding a squat in a slow rhythmic pattern knees go out (creating more resistance on the band) and in.
Side Leg Lift
Place the band around your ankles. Shift your weight to one side until your foot comes off the ground. Make sure there is a little tension on the band with your feet hip width apart. Then lift your leg out to the side without rotating your hips. Go slow and steady, trying to lift your leg as high as you can.
Plank with a Back Leg Lift
With the band around your ankles get into a plank position. Hands should be shoulder distance apart and keep your core tight. Lift one leg at a time as high as you can straight back. As you’re lifting your leg up make sure your low back does not arch.
Bridge – Knees Out and In
Place the band just above your knees. Then lay on your back with your hands on the ground, squeeze your glutes up and off the ground. Keep your hips lifted and level push against the band as your knees go out and keep tension on the band as your knees go in. For more of a challenge take your hands off the ground for less stability.
By Leah Gruber
PHOTOGRAPHER: Paul Buceta