Standing Pelvic Tilt Hip Thrust
Many golfers struggle to fully use their glutes during the downswing and follow-through, often compensating with their lower back. The Standing Pelvic Tilt Hip Thrust exercise teaches the proper pelvic tilt and hip extension pattern needed to generate power while protecting the spine. It can help improve weight transfer, lead-leg extension, and overall rotational power in the golf swing.
Primary Muscles Used
Standing Pelvic Tilt Hip Thrust Instructions
- Stand with your feet about hip-width apart.
- Slightly bend your knees.
- Hinge forward at the hips so your torso is angled forward about 30–45 degrees.
- Let your arms hang naturally in front of you.
- Brace your core and keep your chest up.
- Begin by gently tucking your pelvis underneath you (posterior pelvic tilt).
- Squeeze your glutes as hard as possible.
- Drive your hips forward until your body forms a straight line from shoulders to knees.
- Avoid arching your lower back at the top.
- Hold the glute squeeze for 1–2 seconds.
- Slowly return to the starting hinged position.
- Repeat for the desired number of repetitions.
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Benefits for the Standing Pelvic Tilt Hip Thrust
- Improves glute activation
- Teaches proper pelvic control
- Strengthens hip extensors
- Reduces reliance on the lower back during hip extension
- Improves posture and movement efficiency
- Helps develop power for athletic movements
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