This Hip Move In The Backswing Will Make You Dangerously Good!

If you're working hard on your backswing but still hitting thin shots or dealing with back pain, you're not alone. Many golfers try to keep their trail knee flexed and rotate their hips level with the ground—but that might actually be holding you back. In this post, we’ll explore a key concept: how proper trail hip movement and pelvic tilt can unlock better rotation, more power, and ultimately, crisper ball striking.

The Misconception of Keeping the Trail Knee Flexed

A common tip circulating online is to keep your trail knee flexed and hips level during the backswing. While it might feel like a way to stay grounded and stable, this approach can restrict your range of motion and negatively impact your ability to rotate fully.

What often happens when players force this movement?

- Reduced upper body turn

- Poor pressure shift into the trail foot

- Back pain due to restricted hip movement

- Thinned or weak contact due to lack of rotation

Instead, you should allow the trail hip to rise and move back during the backswing. This creates space, enhances rotation, and maintains a dynamic connection to the ground—all critical elements of a powerful, efficient golf swing.

Understanding Proper Trail Hip Movement

Let’s look at what actually happens when the trail hip works correctly:

Right Hip Moves Up and Back: This natural movement creates a tilted pelvis, where the right side sits slightly higher than the left. It sets your body up to coil effectively without restricting motion.

Better Upper Body Turn: With more space created, your shoulders can rotate deeper, helping you generate more torque and speed.

Maintained Posture: By allowing this tilt, you avoid early extension and stay more centered over the golf ball, which is essential for clean contact.

Improved Transition: A well-loaded backswing with proper hip movement makes the downswing transition more intuitive and powerful.

Drills to Improve Trail Hip Mechanics

1. Alignment Stick Pelvis Drill

Setup:

Take an alignment stick and thread it through your belt loops. This will visually represent your pelvis orientation.
 

Execution:

Make slow practice backswings, focusing on tilting the alignment stick down slightly toward the ground as you rotate. You should feel your right hip moving up and back, creating a gentle incline.
 

Tip: Watch yourself in a mirror or record a video from behind. You want to see the trail hip higher and slightly behind the lead hip at the top of the swing.

2. Dry Rehearsal Swings

Setup:

No ball required. Just get into your setup posture with a 7-iron or 8-iron.

Execution:

Perform slow-motion backswings where your focus is solely on creating hip tilt and upper body rotation. Allow the right leg to lose some flex and let the hip rise naturally.

Tip: Combine this with small swings, gradually adding speed as the movement becomes more natural. These dry drills are a staple among tour players for building muscle memory.

Conclusion

If you're struggling with thin shots, inconsistent contact, or limited rotation, take a look at how your trail hip is moving during the backswing. Letting your right hip rise and move behind you—not keeping it level—can dramatically improve your turn, maintain your posture, and generate effortless power.

Remember: great ball striking starts with a great backswing. Use these drills to feel the proper motion, and take your practice sessions seriously—what you do before hitting the ball is just as important as what happens at impact.