Try a Free Live AI Golf Lesson TRY FREE

Golf Biomechanics - Inner Thigh Squeeze Hip Exercise

Published: March 2, 2026

This inner thigh squeeze exercise strengthens the adductor muscles that play a critical role in your setup stability and your ability to maintain posture throughout the golf swing.

You'll need a basketball and an exercise mat or carpeted floor. Deflate the basketball slightly so it compresses more easily when you squeeze it between your knees.

Lie on the mat with your upper body flat on the ground. Your lower back has a natural arch — that arch should remain just off the floor throughout the exercise. Your body weight rests on the upper pelvis.

Keep your feet flat on the floor with your knees raised, and place the basketball between them as shown. Squeeze the ball firmly with your knees and hold for a one-second count. Complete 15 one-second holds, followed immediately by 15 short, rapid-fire squeezes to build both strength and endurance.

For the second phase, keep your knees bent and lift your legs until your knees align directly above your hip sockets, as shown above. Your thighs should be perfectly vertical over your hips.

Perform another 15 one-second squeezes followed by 15 quick reps. Maintain that slight arch in your lower back — just barely off the ground — throughout every repetition.

For the final position, return your feet flat on the floor with knees raised. Now contract your glutes to drive your hips up off the ground, as shown in the final photo. Complete 15 one-second squeezes and 15 rapid bursts in this elevated position. This exercise builds the inner thigh strength and pelvic stability that keep you grounded and balanced through the entire golf swing. For a detailed look at how your swing mechanics are performing, try a free AI swing analysis. To practice with real-time coaching, check out a free AI golf lesson.

Checkpoints for Practice

  • Lie on your back, maintaining the natural arch of your lower back — it should not touch the floor
  • In each position, squeeze a slightly deflated basketball for 15 reps at a one-second hold, then 15 rapid-fire squeezes
  • Position 1 — Keep upper body and feet flat, hold the ball between raised knees
  • Position 2 — Raise legs (keeping knees bent) until knees are directly above the hip sockets
  • Position 3 — Place feet flat on floor and contract glutes to raise hips off the ground
Position 1Position 1 - Lie on your back with feet flat and knees raised
Position 2Position 2 - Keeping knees bent, raise legs until the knees are over the hip bones
Position 3Position 3 - With feet on the ground and knees raised, contract glutes to raise hips

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!

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