Golf Biomechanics - Core/Hip Rotation Exercise

Published: June 18, 2023

This Core Rotation Exercise targets the muscles responsible for generating rotational speed and power in your golf swing — allowing you to hit the ball farther with less effort.

The primary muscles you'll be training are the obliques — the muscles that run along each side of your torso. These are the muscles that initiate and control hip rotation throughout your swing.

Want to feel this in YOUR swing? Try a free AI-powered golf lesson → — GOATY gives you real-time voice coaching, pose tracking, and instant feedback on every rep.

Core Rotation ExerciseCore Rotation Exercise

Lie flat on the floor for this exercise. Keep your upper body completely flat against the mat, then contract the obliques on your left side, pulling toward center. This contraction will rotate your hips and lift your right hip off the ground.

Contracting left obliquesContracting left obliques

Now contract the obliques on your right side, pulling your left hip off the ground. Keep your upper body flat and stable on the mat at all times. The critical rule: don't push with your arms to force your hips upward — isolate the oblique contraction and let those muscles do all the work.

Contracting right obliquesContracting right obliques

If you haven't trained your obliques with isolated exercises before, focus on truly feeling each side work independently. Concentrate on the contraction and allow the muscles to pull your hips off the ground organically — no assistance from your arms or shoulders.

This exercise will systematically strengthen your obliques and build the rotational power that translates directly to more distance and authority in your golf swing. For a detailed look at how your current swing mechanics produce power, try a free AI swing analysis. To practice with real-time coaching, check out a free AI golf lesson.

Checkpoints for Practice

  • The obliques are muscles running down each side of your torso that control hip rotation
  • Lie flat on the floor and keep your upper body stable throughout
  • Contract the obliques on each side in turn, allowing them to lift the opposite hip off the ground
  • Keep your upper body flat — do not push with arms or shoulders; let the obliques do all the work

Want to Feel This in YOUR Swing?

Try a free 10-minute GOAT Drill lesson — GOATY coaches you in real-time based on your actual swing.

Try a Free Live AI Golf Lesson →

Learn the 3 Tour Pro Consistency Secrets You've NEVER Heard!

Watch part 2 now to see how you're moving your body in the opposite direction of the pros!

GOATY AI Golf Coach
Get a Free AI Golf Lesson — 10 Minutes of Live Coaching Just prop up your phone, start swinging, and GOATY coaches you live with real-time voice feedback. No upload needed.
Try GOATY Free

We're after one thing: Real Results - Real Fast. And that's exactly what our members achieve. And that's why they say the AXIOM is: Mind-blowing. Game changing. Revolutionary.

Check it out ...

Here at RotarySwing, talk is cheap and the proof is always in the pudding. Come see the massive transformations we can achieve together in your swing.

See for yourself ...

From beginner to pro, we have what you need to get you where you want to go.

See how inside ...

RotarySwing was founded out of frustration with the current state of golf instruction. Quinton knew a better way had to exist to learn this game we all love.

Learn more ...

Join RotarySwing
Member Login