Hip slide in the golf downswing refers to a lateral (sideways) movement of the hips toward the target during the downswing, rather than a proper rotational movement. This sliding motion can lead to swing inefficiencies, loss of power, and inconsistent ball striking.

Alternate names

  • Hip Sway in Downswing
  • Overactive Lower Body Slide

Causes of Hip Slide in downswing

It is a common issue, especially among amateur golfers, and is often associated with poor sequencing or improper weight transfer.

Golf Technique Deficiency

Poor Sequencing: Starting the downswing with the upper body instead of the lower body can cause the hips to slide forward rather than rotate.

Improper Weight Transfer: Failing to shift weight smoothly from the back foot to the front foot can lead to a lateral slide of the hips.

Overactive Lower Body: Some golfers intentionally or unintentionally slide their hips forward in an attempt to generate power, which disrupts proper rotation.

Fear of Missing the Ball: Anxiety about making contact can cause a golfer to slide their hips forward to “chase” the ball, rather than rotating through the shot.

Rushing the Downswing: Starting the downswing too quickly or aggressively can cause the hips to slide forward instead of rotating.

Incorrect Setup: A stance that is too wide or too narrow can restrict hip rotation and encourage sliding.

Drills to Fix the Issue

Chair Sit-Back Drill
Teaches proper lower body engagement and weight shift at the start of the follow-through.

  • Set up in your regular golf stance with a chair positioned behind your hips.
  • Begin your backswing as usual.
  • As you transition into the follow-through, gently sit back into the chair.
  • Focus on using your hips to initiate the move — not your upper body.
  • Repeat to internalize the feeling of “sitting down” as you begin the follow-through.

🎯 Goal: Promote a grounded, powerful transition by training proper lower body mechanics

Hip Bump Drill

  • Set up in your normal stance.
  • Have someone stand behind you with a club. the grip of their club should be against your lead hip
  • Take a backswing and in followthrough you should not displace the club.
  • This would cause you to rotate hips to face the target.

🎯 Goal: Promote proper weight transfer.

No-Slide Swing Drill
Encourages proper hip rotation and weight transfer through impact without excessive lateral movement.

  • Set up in your normal golf stance.
  • Have a partner hold a club vertically behind you, with the grip gently resting against your lead hip.
  • Take a backswing as usual.
  • During your follow-through, rotate your hips toward the target without pushing the club towards the target.
  • Focus on turning, not bumping forward — maintain contact with the grip.

🎯 Goal: Train efficient hip rotation and proper weight shift without early slide or sway.

Wall Hip Rotation Drill
Builds awareness of proper hip turn by using wall contact as feedback.

  • Take your golf stance with both glutes lightly touching a wall.
  • Begin a slow, controlled backswing.
  • As you swing back, feel your trail-side glute stay in contact with the wall.
  • On the follow-through, rotate your hips so your lead-side glute replaces the trail glute on the wall.
  • Focus on rotating — not swaying — while keeping pressure against the wall.
  • Repeat to develop muscle memory for correct hip rotation.

🎯 Goal: Train consistent hip turn and eliminate sway by using physical feedback from the wall.

Physical Limitations Contributing to the Error

Lack of Flexibility: Tight hip flexors, glutes, or hamstrings can restrict the hips ability to rotate, forcing them to slide forward instead.

Weak Core Muscles: Insufficient strength in the core (abdominals, obliques, and lower back) makes it difficult to stabilize the lower body, leading to excessive lateral movement.

Muscle Imbalances: Overactive or tight quads combined with weak glutes can cause the hips to slide forward rather than rotate.

Age-Related Decline: Reduced flexibility, strength, and joint mobility as golfers age can contribute to hip slide.

Poor Posture: Slouched or misaligned posture at setup can restrict hip rotation and encourage sliding.

Exercises to Build Movement Capacity

Hip Flexor Stretch – Loosen muscles restricting rotation
Glute Bridges – Strengthen hips for stability and drive
Standing Hip CARs – Improve hip joint control and mobility

How to Adapt Your Swing to Physical Limitations

  • Slightly flare lead foot to assist rotation
  • Shorten backswing for better control of transition
  • Emphasize upper body staying centered while hips unwind

Related Swing Errors

Precursor Errors (Triggering Issues)

  • Overwide Stance
  • Reverse Spine Angle

Successor Errors (Resulting Issues)

  • Early Extension
  • Hanging Back
  • Inconsistent Low Point

Tools and Training Aids

  • Chair or Object Behind Trail Hip – Helps prevent slide
  • Resistance Band Around Legs – Encourages rotational force
  • Mirror or Video for Hip Tracking – Visual cue to monitor movement