Early extension is one of the most common movement problems golfers struggle with during the downswing.

Early extension occurs when your hips and lower body move toward the golf ball during the downswing instead of maintaining space as you rotate through the shot. This can cause you to lose posture and make it much harder to consistently deliver the club to the ball.

For some golfers, early extension isn't only a swing-technique problem. Physical limitations can make it much harder to create and control the positions required during the golf swing.

Three areas I look at are hip internal rotation, upper/lower body separation, and glute strength.

These are all areas we work on inside the J Golf Fitness App through structured mobility, strength and golf-specific training programs.

Here are three exercises you can use to start improving them.

1. ISO Split Squat Rotation

The first area to work on is hip internal rotation.

Your hips need enough rotational range of motion to allow your pelvis to rotate throughout the golf swing. When that rotation is limited, maintaining space between your hips and the ball can become more difficult.

The ISO split squat rotation combines a lower-body isometric hold with rotation to challenge your ability to control the hip while moving through rotation.

How to Perform It

Start in a split squat position and lower yourself into a comfortable isometric hold.

Maintain your lower-body position as you slowly rotate through the movement. Focus on creating the rotation through the hip while keeping control of your pelvis and lower body.

The goal isn't to rotate as far as possible. Focus on controlling the movement and gradually improving the amount of rotation you can access.

Lying Windmills with a Foam Roller

The second area to work on is upper and lower body separation.

During the golf swing, your upper and lower body need to be able to move independently of one another. If your body struggles to separate these movements, controlling the pelvis during the downswing can become more difficult.

The lying windmill is a simple exercise that allows you to practice moving the lower body while keeping the upper body controlled.

How to Perform It

Lie on your back with a foam roller between your legs and arms anchored to a pair of dumbbells.

keeping your upper body completely still, rotate your hips from side to side.

Move slowly and focus on maintaining separation throughout the entire exercise.

3. ISO Split Squat Chops

The final area to work on is glute strength and lower-body stability.

Having enough mobility is important, but you also need the strength to control your pelvis and maintain your lower-body position as the rest of your body moves.

The ISO split squat chop challenges you to maintain a strong lower-body position while creating movement with your upper body.

How to Perform It

Set up in a split squat position and lower yourself into an isometric hold.

Maintain that position while performing a controlled chopping motion across your body.

Your goal is to keep your hips and lower body stable throughout the movement rather than allowing your pelvis to shift or move with the chop.

Early Extension Isn't Always Just a Swing Problem

If you're constantly being told to keep your hips back or stay in posture but continue to early extend, it may be worth looking at what your body is physically capable of doing.

For some golfers, improving hip internal rotation, upper and lower body separation, and glute strength can make it easier to control the pelvis and maintain space throughout the downswing.

That doesn't mean every case of early extension is caused by a physical limitation. Swing mechanics can also play a major role.

If you’re not sure which physical limitation is affecting your swing, my  Online Private Training starts with an assessment so we can identify exactly what needs to be improved.

But if your body struggles to create or control the positions you're trying to achieve, simply telling yourself to stay in posture may not be enough.

Improving the way your body moves can make those positions easier to access and control in your golf swing.

Improve Your Body for a Better Golf Swing

Your golf swing is only as capable as the body performing it.

The J Golf Fitness App includes structured mobility, strength, power, and golf-specific training programs designed to help you improve the way your body moves and build the physical qualities needed for your golf swing.

Start your 7-day free trial and find the program that best fits your goals.