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A
›› GLUTE INTEGRATION
STANDING HIP EXTENTION
& SHOULDER EXTERNAL ROTATION
During the backswing of a right-handed golfer, the glutes on the
left side work diagonally with the latissimus dorsi on your right side
to rotate your torso and stabilize your shoulder as you lift the club
above your head. When these muscles do not work together well,
it can lead to both lower back and hamstring pain.
Combine the Standing Hip Extension with Shoulder External
Rotation to teach these muscle groups to work together.
As you progress through this exercise routine, you should
discover that you will hit the ball for greater distance, with more
accuracy, and improved consistency from swing to swing.
A. STANDING HIP EXTENTION
• Keep your left leg straight and use your glutes to swing it back
and to the left at about a 45-degree angle into hip extension.
The left glutes work to move the leg and the right glutes work to
stabilize the position of your body.
B
B. SHOULDER EXTERNAL ROTATION
• Stand with good posture on your right leg on a slightly elevated
surface such as a riser or a small step and hold a two-pound
dumbbell or a bottle of water in your right hand.
• Bend the elbow to 90 degrees with palm faced in and laterally raise
the arm to shoulder height with forearm parallel to the ground.
C. COMBINED
• Simultaneously, rotate through your right shoulder to lift your
forearm perpendicular to the floor. Your elbow will be in an
“L” position.
• Extend your left leg back as you rotate your right hand up. You
will feel how your glutes and your lats work together. Remember
to also work your right glutes with your left lats.
• Do two sets of 15-20 reps two to three days each week.
C
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