Five exercises to fix the tiny hip muscle wrecking your swing.

It can be incredibly frustrating to spend hours each week stretching, foam rolling and strength training, focusing on the big muscles of the hips and low back, and still have tightness and soreness there. Golf Digest Certified Fitness Trainer Courtney Weber says the reason you might not be getting results is that you’re ignoring a tiny muscle that can wreak havoc on this region of the body when neglected.

On the front outside portion of the top of each thigh, where it connects to the pelvis, is a muscle called the tensor fasciae latae, commonly known as the TFL. These muscles are about 15 centimetres long but play a much bigger role than their size suggests in hip function, especially in the golf swing.

“They serve as a traffic hub between pelvis, hip and knee and are crucial for internal rotation of the hip,” says Weber, who trains golfers at Grit Athletic Performance in Destin, Florida. “The TFLs allow proper coiling and unwinding in the swing without over-rotating your back. And if they get tight or overused, you will see back discomfort, loss of power and different swing faults such as coming over the top or swaying.”

Try this test to see if your TFLs need some TLC: lie on your back with your legs raised and bent roughly 90 degrees. Place your fists between your knees and let the sides of your knees press against them. Now swing the lower portion of your legs outward, internally rotating the hips. If your TFLs start cramping after a few reps, that’s a sign they need to be released, Weber says.

“With this tiny hip muscle, it’s not just about stretching. We want to both release and strengthen the TFLs.”

Here, Weber demonstrates five exercises that target the TFLs and improve their functionality. Add them to your exercise routine or do them at home before you play.

1. TFL ball releases
Place a couple of tennis balls or similar right below the front of the hip bone, towards the outside of the leg. Lie face down, allowing your body weight to gradually sink into the ball. Gently rock against the TFL with the ball for 60 to 90 seconds. Repeat on the opposite side.

2. Half-kneeling abductor reaches
From a half-kneeling pose, move your front foot out to the side so its knee opens. Keep your torso tall and core tight, gently shifting your hips forward to feel a stretch along the TFL area. Raise the arm on the same side as the kneeling leg and reach towards the front leg. Hold for a few breaths, then return to start. Do five to eight reps, then switch sides.

3. Side-lying leg raises
Lie on your side with legs straight, stacking hips and shoulders. Keep your bottom leg slightly bent for balance and your top leg straight but slightly forward, toe turned down. Lift the top leg a few centimetres off the ground, leading with the front of the hip. Raise slowly, then lower without fully resting. Do 10 to 15 controlled reps, then switch sides.

4. Single-leg glute holds and hip marches
Lie on your back with knees bent and feet flat, arms by your sides. Brace your core and squeeze your glutes as you lift your hips into a glute bridge. Bring one bent knee towards your chest, keeping hips level, then slowly alternate, holding each position for a few breaths. Do eight to 10 marches.

5. 90-90 eccentric drops
Get into a “90-90” position with your legs bent 90 degrees. Place a band around the ankle of your trail leg and use the band to assist raising it. Do five controlled reps, then switch leg positions and repeat.

“When the glutes, core and TFLs all work in sync, you’ll move smoother, swing stronger and stay more consistent through all 18 holes,” Weber says.