What Is Hip Extension and Why Is It Critical for Golf Performance?
Hip extension is one of the most important—yet commonly limited—movements in the golf swing. For golfers dealing with hip pain, low back pain, early extension, posture loss, or reduced power, limited hip extension is often a key missing link.
From a golf rehab and performance standpoint, hip extension plays a major role in maintaining posture, producing force from the ground, and sequencing the swing efficiently. Let’s break down what hip extension is, why it matters for golfers, and how to improve it.
What Is Hip Extension?
Hip extension is the movement where the leg moves backward relative to the pelvis.
Lying face down: Hip extension looks like lifting your heel toward the ceiling.
Standing: It resembles kicking your heel backward.
Feet planted on the ground: Hip extension occurs when the pelvis drives forward and rotates upward (posterior pelvic tilt), allowing the hips to straighten.
In the golf swing, true hip extension is less about “kicking the leg back” and more about pelvic control, glute activation, and proper positioning of the hips over the feet.
Why Hip Extension Is Essential in the Golf Swing
Hip extension is a foundational movement for both golf swing efficiency and long-term joint health.
1. Hip Extension Protects the Hips and Low Back
Limited hip extension is often an early sign of restriction in the hip joint. Common causes include:
Anterior pelvic tilt
Bony hip morphology
Tightness of the anterior and posterior hip capsule
As hip extension is lost, other hip motions tend to follow—rotation, flexion, abduction, and adduction. When the hips can’t move, the low back is forced to compensate, increasing the risk of pain and injury.
Restoring and maintaining hip extension helps:
Preserve hip joint longevity
Reduce stress on the lumbar spine
Improve overall movement options for the golfer
2. Hip Extension Drives Power at Impact
Hip extension is most important right at impact.
At impact:
The hips extend (legs straighten at the hips)
The spine remains flexed to counterbalance
The pelvis moves forward without early extension
This positioning allows golfers to:
Maintain posture
Avoid early extension
Maximize force transfer into the ball
The glutes are the primary driver of this motion, making hip extension one of the most important power producers in the golf swing. When hip extension is limited, sequencing breaks down and ball speed suffers.
Assessing Hip Extension in Golfers
Several assessments help identify subtle limitations in hip extension and pelvic control. Common tests used in Titleist Performance Institute (TPI)–based golf assessments include:
Glute Bridge with Leg Extension Test
Pelvic Tilt Test
Pelvic Rotation Test
These tests evaluate the golfer’s ability to control the pelvis using the glute muscles—without compensating through the lumbar spine or hamstrings. This is why TPI often refers to the glutes as “the king of the golf swing.”
How to Improve Hip Extension for Golf
Improving hip extension requires a combination of mobility, motor control, and strength. These drills are excellent for golfers looking to restore pelvic control and glute-driven hip extension:
Supine Cross-Connect with Hip Extension
2. Kickstand Hinge
3. Quadruped Hip Extension
4. Standing Heavy Banded Backswing and Downswing
5. Single-Leg Medicine Ball Slam
Each drill emphasizes proper pelvic positioning, glute activation, and golf-specific force production.
Conclusion
Hip extension is a cornerstone of effective golf movement, powerful ball striking, and injury-resistant mechanics. For golfers struggling with hip pain, low back pain, early extension, or lost power, restoring hip extension should be a top priority.
By improving pelvic control and glute-driven hip extension, golfers can swing more efficiently, protect their joints, and unlock their full performance potential.
-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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