Use These 4 Hip Mobility Exercises to Increase Your Swing Speed

Most golfers want to hit the ball further and increasing club head speed is a great way to accomplish that. The Titleist Performance Institute (TPI) states that applying force over a longer period of time can increase club head speed. Increasing the range of motion and mobility of your joints is a great way to increase the time you’re applying force during your golf swing. The Ultimate Golf Warm-up 1.o created by the Tampa Strength trainers at our South Tampa studio contains sixty movements that will help increase your range of motion & mobility and hopefully increase your swing speed.

The Ultimate Golf Warm-up will provide you with four routines containing stretching, mobility, and dynamic warm-up movements that will help you before, during, and after your next round of golf. The following videos highlight four specific hip mobility movements from the Ultimate Golf Warm-up 1.o that will help golfers crush their next tee shot.

Reverse Lunge with Hip Opener


Setup with feet about hip with apart. Lift your right knee to waist level, rotate (abduction) the knee to the right, step back into a reverse lunge, and then bring the knee back up in front of the right hip. Repeat the sequence on the left leg. Perform 5-10 reps of each movement on each leg.

Stork Turns


Stand on one leg while holding a golf club vertically in front of you. Place both hands on top of the club then lift your right foot and place it behind your left knee. Move your right knee as far as you can right and left while keeping your left leg as still as possible. Your head should remain still throughout the movement. Perform 5-10 reps on each side.

90/90 Hip Swivels

Sitting on the floor, setup your legs in the 90/90 position. The heel of the lead leg and the knee & ankle of the back leg should be in a straight line. Pivoting on the big toe of your back leg, lift the knee and put it back down. Lean away from your back leg if you are having problems lifting the knee. Keep your spine neutral throughout the movement. Repeat movement for 5-10 reps then switch legs.

Figure 4 Glute Stretch to Bridge


Lay down on your back, knees bent, shins vertical, and soles of feet flat on the floor. Place the outside of your right ankle on top of the left leg right above the knee. Keeping your pelvis level, use your left leg to bridge your pelvis to the ceiling. Hold position for 5-10 seconds. Bring your pelvis back to the floor and grab the back of your left leg with both hands and pull it towards your chest while keeping your head and back on the floor. Hold this position for 5-10 seconds and repeat each movement for the desired number of reps.


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These movements will enhance the hip mobility you need to lower your handicap, swing the club faster, and drive the ball further.

If you’re ready to experience the Ultimate Golf Warm-up 1.o, download it on the Tampa Strength App or the Tampa Strength Online Training Portal. Call 813-731-2901 to learn about all the golf fitness training opportunities we have to offer.