Hip Rotation Test/Flare Out Foot Drill (Internal Rotation)
Curated PGA Drill by Me and My Golf
Backswing
3 sets of 10 slow rehearsal reps
Golf club, alignment stick (optional)
Beginner
Why This Drill Works (Kinetic Mechanics)
Tests and improves internal rotation in the trail hip. Flaring the foot unlocks the hip joint, enabling a fuller, less restricted backswing turn to prevent lateral sway.
How to Perform the Drill
Follow these step-by-step instructions. Rehearse slowly to build proper motor patterns before adding full swing speed.
- 1
Step 1
Setup: Place an alignment stick on the ground. Position a 6-iron with its bottom flush to the stick, angled out. Place your right foot at 90 degrees to the stick, then lift onto your toe with hands on your hips.
- 2
Step 2
Action: Rotate your hips as if doing a backswing, observing how much internal hip rotation you achieve.
- 3
Step 3
Improvement: If you struggle, flare your right foot out even more. This allows for easier backswing rotation.
What Good Feels Like
Focus on smooth tempo and maintaining body connection through impact. Your body and club should move as a single synchronized unit.
Common Mistake to Avoid
Rushing transition before completing backswing or lunging upper body forward towards ball at impact. Keep movement controlled.
Swing Faults & Ball Flights Addressed
Comprehensive Guides Featuring This Drill
Swaying happens when your hips slide laterally in the backswing instead of rotating, moving your swing center off the ball and dragging the low point with it. Fix it by keeping pressure on the inside of your trail foot and turning your trail hip back and around: coil around a stable axis instead of drifting off it.
Improve hip rotation by turning your trail hip back and behind you in the backswing: feel your trail front pocket move to where your back pocket was, while keeping pressure on the inside of your trail foot. If your turn is physically restricted, flaring your trail foot at address unlocks the hip joint immediately.
