{"id":51249,"date":"2026-03-02T16:52:58","date_gmt":"2026-03-02T16:52:58","guid":{"rendered":""},"modified":"2026-03-02T16:52:58","modified_gmt":"2026-03-02T16:52:58","slug":"golf-hip-exercise","status":"publish","type":"post","link":"https:\/\/www.rotaryswing.com\/golf-lessons-blog\/golf-hip-exercise\/","title":{"rendered":"Golf Biomechanics – Inner Thigh Squeeze Hip Exercise"},"content":{"rendered":"\n

This inner thigh squeeze exercise<\/strong> strengthens the adductor muscles that play a critical role in your setup stability and your ability to maintain posture throughout the golf swing.<\/p>\n\n\n\n

You’ll need a basketball and an exercise mat or carpeted floor. Deflate the basketball<\/strong> slightly so it compresses more easily when you squeeze it between your knees.<\/p>\n\n\n\n

Lie on the mat with your upper body flat on the ground. Your lower back<\/strong> has a natural arch \u2014 that arch should remain just off the floor throughout the exercise. Your body weight rests on the upper pelvis.<\/p>\n\n\n\n

Ready to transform your swing?<\/strong> Try a free AI-powered Live Lesson with GOATY<\/a> \u2014 real-time pose tracking, voice coaching, and gate-by-gate feedback on every rep.<\/p>\n\n\n\n

Keep your feet flat on the floor with your knees<\/strong> 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<\/strong>.<\/p>\n\n\n\n

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

Analyze Your Swing Free \u2192<\/strong><\/a> Upload a swing video and get your GOAT Score with detailed breakdown in minutes.<\/p>\n\n\n\n

Read the full article: Golf Biomechanics – Inner Thigh Squeeze Hip Exercise<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

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. 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