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Golf Biomechanics - Core/Hip Rotation Exercise

Published: March 2, 2026

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.

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.

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.

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
Core Rotation ExerciseCore Rotation Exercise
Contracting left obliquesContracting left obliques
Contracting right obliquesContracting right obliques

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