Hip Flexibility / Strength

COOK HIP LIFT

This is an excellent explanation of the glut muscle strengthening exercise. You will need a tennis ball which you will place on you belly (this exercise can be done without tennis ball... so don’t use lack of ball as excuse to not do it!). Keep pelvis in neutral position.

CLAM SHELL

Lie sideways with knees bent and the feet on top of each other. Keeping the feet in contact with each other, try to lift the top knee as far as possible. Go back and forth for 12 reps and 3 sets. Repeat on the other side.

REVERSE CLAM SHELL

Lie sideways and keep knees in contact with each other. Lift top foot as far as possible. Repeat again with knees approx. 10 inches away from each other. Repeat again with knees up and extended backwards. Do 10 reps of each. Repeat on other side.

BIRD DOG EXERCISE

Start on all fours - arms and thighs perpendicular to the floor. While stabilizing the pelvis in neutral, elevated the leg backwards and slowly raise the knee. Do 10 reps of each. Repeat on other side. PROGRESS FROM LEGS ONLY TO LEG AND OPPOSITE ARM.

PIRIFORMIS STRETCH

Leg up on table - this may be enough of a butt (piriformis stretch). If you feel you can do more, while maintaining a neutral spine. Slowing drop your chest forward. Hold for 5 seconds and repeat 3 times... then do on other leg.
This is a great way to get a better hip turn during golf swing.