This article highlights the importance of hip and knee movement during the golf swing transition for generating power, balance, and consistency. It explains key faults caused by poor lower-body mechanics and offers three drills—Squat-to-Rotate, Wall Hip Bump, and Step-Through—designed to improve sequencing and weight shift for a more efficient swing.
The transition from backswing to downswing is one of the most critical moments in a golf swing. It’s where energy is transferred, direction changes, and the foundation for impact is built. Among the most influential factors in this phase are the hips and knees. These joints don’t just support your body—they initiate and guide the entire downswing sequence.
1. Sequencing and Energy Transfer
The golf swing is powered by a kinetic chain—energy flowing from the ground up through the body. The transition begins this process in reverse, with the lower body initiating motion while the upper body lags slightly behind. Proper hip and knee movement helps create this dynamic sequence, generating torque, lag, and ultimately, clubhead speed.
2. Pressure Shift and Ground Force
As the transition begins, subtle flexion in the knees and a bump of the lead hip help shift pressure into the lead foot. This creates a stable base to push from, increasing ground reaction force. This upward force translates into powerful hip rotation.
3. Maintaining Swing Plane and Rotation
Correct movement in the hips and knees ensures the pelvis begins to rotate before the shoulders, encouraging the club to shallow naturally and stay on plane. It also helps prevent common faults like early extension and loss of posture.
4. Dynamic Balance and Consistency
By engaging the hips and knees properly, players can maintain balance through transition, even at high speeds. This stability is key for consistent ball striking.
Spinning Out
If the hips rotate too early without pressure shift or knee flexion, the upper body often takes over, leading to an outside-in path and weak contact.
Early Extension
When knees straighten or hips thrust forward in transition, players lose spine angle and often struggle with fat or thin shots.
Reverse Weight Shift
Failing to shift pressure into the lead side results in hanging back on the trail leg, robbing power and control.
Slide Without Rotation
Too much lateral movement without rotation can cause swaying, making timing difficult and reducing energy transfer.
Purpose: Learn to initiate the downswing by sitting into your lead side before rotating.
This drill focuses on two key timing elements that most amateur golfers struggle with: late weight shift and late squat initiation. According to instructor Clay Ballard, you should begin shifting your weight to your trail side before the backswing even starts, and start shifting to your lead side as early as waist height in the backswing. That early momentum sets the stage for an effective squat.
Purpose: Kick-start lead-side weight shift and prevent the arms from dominating the transition.
This drill, explained by PGA instructor Cathy Kim, introduces a subtle but powerful hip bump to begin the downswing. It prevents swaying and overuse of the arms, while helping initiate proper lower-body sequencing.
Purpose: Promote full weight transfer and eliminate hanging back.
This drill is inspired by Gary Player's signature move and is great for golfers who struggle to get 100% of their weight through the shot. Maria Palozola emphasizes that when you leave weight on your back foot, you reduce power and risk hitting behind the ball. The step-through helps ensure your weight finishes entirely on your lead leg.
A powerful and repeatable golf swing isn’t built with the arms or shoulders—it starts from the ground up. The hips and knees play a foundational role in shaping an efficient transition. By training these key movements and integrating the drills above into your routine, you’ll see improvements not just in distance, but also in consistency and control.
Mastering the lower body during the transition is one of the biggest game-changers in modern swing development. Start slow, stay consistent, and let your body do the work.
