Hip Crossover (Feet Up) Exercise


The Hip Crossover (Feet Up) Exercise is a great way to improve your ability to generate and control the separation between your shoulders and your pelvis (the so-called “X-Factor”), which is crucial for generating club head speed in the golf swing.

The Hip Crossover (Feet Up) Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.


Figure 1.  Hip Crossover (Feet Up) Exercise Video.



  • Start by lying face up on the ground with your arms out to your sides, your knees bent and pulled up towards your chest, and your feet in the air.
  • Slowly let your knees fall to your left
  • Slowly pull your legs back up into the starting position and let your knees fall to your right.
  • Repeat for the desired number of repetitions.


Pulling your hips towards your chest helps to stabilise your hips and forces you to move more from your middle back (thoracic spine), which is what you need for golf.

Keep your shoulders on the ground, really focusing on pressing the back shoulder into the ground.  Keep your knees together, and your abdominal muscles engaged.  Do not let your knees crash onto the floor.


You should feel it stretching and working your core and the middle of your back.


If you find this exercise too challenging at first, try the basic Hip Crossover Exercise.

To make this exercise more challenging, straighten your legs more by pushing your feet up further towards the sky, this will require more strength.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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» Train like a Champion home page.

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