20-Minute Daily Golf Glute & Hip Training Plan
The gluteal muscles are key to a powerful and consistent golf swing. Strong, engaged glutes stabilize the pelvis during the swing: preventing swaying and providing a firm base for torso rotation.
Dynamic Warm-Up (5 Minutes)
- Leg Swings (Front & Side)
- Bodyweight Lunges with Twist
- Hip Circles (High Knees to Open)
- Glute Bridge Warm-Up
Glute & Hip Strengthening (8–10 Minutes)
- Banded Glute Bridge
- Lateral Band Walks
- Clamshells (Hip External Rotation)
- Rear-Foot Elevated Split Squat
Hip Mobility & Control (3–5 Minutes)
- 90/90 Hip Rotations
- Hip Controlled Articular Rotations (CARs)
- Single-Leg Balance & Rotation
- Internal Rotation Stretch
Golf Swing Integration Drills (4–5 Minutes)
- Band-Resisted Rotation Swing
- Step-Through Swings
- Pump Drill for Downswing Sequencing
- X-Factor Band Drill
Ready to build a swing powered from the ground up? Schedule a lesson.
Learn More →Frequently Asked Questions
How often should I do this routine?
Ideally 5–7 days per week. It's designed to be short enough for daily use while providing progressive overload.
