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Hamstring stretch (seated)

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Rectus femoris stretch (quad and hip flexor)

Hip Mobility Program 2 • 4m 50s

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  • Hamstring stretch (seated)

    This is a hamstring PAIL/RAIL stretch to help improve your hip flexion and reduce compensation through the lower back. Proper hip mobility is crucial for a consistent and efficient golf swing.

    1-2 minute stretch - deep diaphragm breathing into the back of the leg (hamstring) complete relax an...

  • Quadruped hip CARs against the wall

    With each CAR try to maintain a stable body and only move through the joint you are working. The better you can stabilize your body with core activation and external blocking it will make your joint isolation improve. Aim for 2-3 CARs on each side moving through a very slow and controlled range...

  • Resisted hip drops (internal rotation)

    Resisted hip drops are great to help you improve your hip rotation capacity and strength.

    Frequency:
    - 3-4 days a week
    -10-12 repetitions
    - 1-3 sets

    Technique:
    - start in a bear sit position with a lighter resistance band around the knee
    - keep your sit bone firmly planted on the ground an...