“Glute Activation” for the Golf Swing

Many athletes, active adults, and even golfers are often told they struggle to properly “activate” their glute muscles. This issue shows up not only in the gym but also on the golf course. Thanks to modern data collection from the Titleist Performance Institute (TPI), we now know that strong and active glutes are critical for generating speed and power in the golf swing, while also playing a key role in sequencing and controlling the pelvis and hips. The question is: if you struggle to find or engage this crucial muscle group, how can you test your ability to use them—and what specific movements can help you build true connection, strength, and activation?

Testing for glute activation 

Titleist Performance Institute uses a few tests to get an understanding of how the golfer controls the hip and pelvis with the glute. We start with the glue bridge test as a general screen for glute activation and control over hip extension, then continue to motor control testing around the pelvis with the pelvic rotation and pelvic tilt test.

The glute bridge test

This test assesses for glute activation. As we hold a single leg glute bridge, we want to reach and maintain full hip extension without sway or dipping at the hips. We also want the golfer to feel glute activity and contraction to get us here without the hamstrings or low back working or cramping. If we can hold this position for 10s without dipping, cramping, and with the glute muscle being the primary worker, then we pass this test. If we cannot maintain the position or the hamstrings overwork or cramp, we know we have a glute activation issue.

Pelvic tilt test

This test focuses on control over the pelvis in the sagittal plane, or forward and backward tilt. This test puts us in golf position and asks us to subtly move through forward and backward tilt without allowing the knees, hips, and low back/ trunk to compensate and change posture. The glute and core muscles are critical to the fluidity and control over this motion in golf position. This is a subtle but important range of motion and control to have for the golf swing.

Pelvic rotation test

This test from TPI tests the critically important ability to rotate the pelvis independent of the trunk (separation/ x-factor). We need to be able to do this without changing posture and orientation at the hips, knees, and trunk. The glute and core muscles similarly play a major role in this. If we struggle with this test, we know that the low back is susceptible to pain, speed in the golf swing is limited, and sequencing for a consistent and effective swing is missing this crucial component.

I use this test as an example in most of my Nashville golf club workshops, check out another perspective on this test and a few others that are critical to understand your limitations…

-3 Key Test’s for All Nashville Golfers

Improving glute function for golfers

So where do we start if we struggle with any of these tests? First, we want to improve over glute activation, strength, and connection. What does it really mean or feel like to use the big muscles around the back and side of the hip without the compensatory muscles helping? These drills will help.

1.        The kickstand hinge

This is a critical first exercise for re-building TRUE glute length and activation. When we reference the feeling of “getting into the hip” it is this exercise that gets us there once we have learned to do it right. This takes time to master for most, we want to only feel the deep part and back side of the hip lighting up to do this.

2.        Isolated glute

This is a great way to build on our connection we built in the kickstand hinge and ocntinue to build strength.

3.        Posterior chain medicine ball reach 

This exercise helps to integrate the hamstrings and quads back in with hip and glute activity.

After we have mastered the general ability to “get into the hip” and feel the glute doing its job, we can integrate more dynamic and speed driven movements.

1.        Side to side kettlebell swing

This is a great drill for building endurance around an isometric hip and trunk position. We can feel the glute and muscles around the hip kick on as we hold the position and work to speed up and slow down the kettlebell.

2.        Into hip kettlebell swing

Just like the kickstand hinge, this movement is a staple at the clinic. Golfers gain the benefit of improving hip internal and external rotation mobility while in golf position on top of the learned feeling of turning and coiling deep into the hip before rebounding back out. This is a key characteristic that helps us create more speed and power in the swing.

3.        Banded knees to center

This drill helps us to fine tune the glute and core muscles into creating that critical separation between the pelvis and trunk.

Glute activation and low back pain

We cannot discuss glute activation without addressing the link to chronic pain. Not only are the glute muscles important for efficiency and performance in the golf swing, but missing out on these major power generators and lacking joint separation, mobility, and motor control will lead to over-use of the surrounding joints. Though hip, upper back, and knee pain can also be associated with glute motor control issues, low back pain is the most common. If you suffer from chronic or had a recent acute flare up of low back pain, taking a closure look at glute activation, strength, and control could be the missing link from your previous rehab attempts.  

Check out these articles for more on how you can take a closer look at your low back pain and begin working through it…

 -The real cause of chronic low back pain in golfers

-Why does your low back hurt while golfing?

Conclusion

Glute activation is one of the most overlooked yet essential components of both golf performance and long-term health. The ability to properly engage and control the glutes not only drives swing speed and efficiency but also protects the spine, hips, and surrounding joints from overuse. When the glutes are weak or inactive, the low back often takes on the extra workload—leading to stiffness, pain, and a higher risk of injury. By assessing your movement through tests like the glute bridge, pelvic tilt, and pelvic rotation, you can identify where your swing may be breaking down and why your body may be compensating. From there, targeted drills and progressive strengthening strategies help you reconnect with your glutes, improve sequencing, and reduce stress on the low back. For golfers, this doesn’t just mean hitting the ball farther—it means playing pain-free, staying consistent, and protecting your body for years to come.

-Dr. Nick DC, MS, TPI, CSCS

If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.

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