2019 #GetGolfFit: Hip Matrix

Hip Matrix is a hip mobility exercise that will increase the range of your hip rotation and allow you to achieve more strength and stability in your base.

Class-A PGA Professional and former NFL player Jason Witczak of The Club at Pradera and Pinery Country Club and Elizabeth Martin show you an exercise aimed at improving your hip mobility and flexibility.

All you will need for this exercise is a mat so that you don’t have to put your knees directly on the ground.

Assume the lunge position with your leg of choice out in front of you. Your back knee should rest on the ground to ensure stability throughout the entire movement.

Once you’ve found the correct starting position, move your weight forward so that your front knee goes past 90 degrees and is directly over your toe. You should feel a stretch in your front quad and hip. If you feel unstable in this position, you have moved your weight too far forward. Return to the starting position by bringing your weight back to center.

Now, open your hip directly to the side and perform a lunge again by moving your weight towards your knee once more. Make sure to keep your back leg in the same position. This will stretch the front quad and the hip at the same time. Return your weight to the center position.

Repeat these motions.

It is important to maintain length in your spine and keep your upper body still and your core engaged at all times during this exercise.

Switch the position of your legs so that the leg that was out in front during the previous set is now out behind you. Do another set exactly like the first, but rotate your other hip in the opposite direction.

The set and repetition amounts will vary based on the golfer, but four sets of 12 reps is a great place to start. One repetition consists of  a lunge and weight shift forward and to the side.

Continuous use of this exercise will improve your hip mobility and flexibility and create a wider and more fluid motion in your golf swing.

What you’ll need:

  • Mat

How to do it:

  • Assume the lunge position with one leg bent behind you resting on the ground while the other is in front
  • Shift your weight forward at the hips while maintaining a quiet upper body
  • Shift forward until your knee is above your toe
  • Return weight to center position
  • Rotate your hip directly out to the side and shift weight forward again
  • Return weight to center position
  • Repeat

You can find more of these exercises and stretches by following Golf Digest Top 50 Golf Fitness Trainer Andrew Hannon on Instagram at @Ando_PFS.

You can follow Colorado AvidGolfer on Instagram at @ColoradoAvidGolfer

Follow Jason Witczak on Instagram at @JWitPGA

Also, follow Elizabeth Martin on Instagram at @Elizabeth_Diane22

Want more golf fitness tips? Visit our LIFESTYLE PAGE.

Colorado AvidGolfer Magazine is the state’s leading resource for golf and the lifestyle that surrounds it, publishing eight issues annually and proudly delivering daily content via coloradoavidgolfer.com.

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