If your hips slide excessively toward the target during the downswing, you could be losing power and making it harder to consistently strike the golf ball.

One physical limitation I frequently look for in my clients who slide is poor lead-leg stability.

Your lead leg plays an important role in the golf swing. If you lack strength and stability in your lower body, it can become difficult to properly shift your weight without sliding towards the target,

Let's break down why this happens and three exercises that can help.

What Is Sliding in the Golf Swing?

Sliding occurs when the hips move excessively toward the target during the downswing rather than transitioning into rotation.

It's important to understand that some lateral movement is completely normal. Golfers need to transfer pressure toward their lead side to generate force.

However, when that movement becomes excessive, it can cause a variety of problems, such as inconsistent contact and reduced swing speed.

3 Exercises to Improve Lead-Leg Stability and Reduce Sliding

The following three exercises focus on improving your ability to stabilize your lower body while your upper body moves.

This is particularly relevant to the golf swing, where the lead leg must provide stability while the pelvis and upper body rotate through the downswing.

1. Split Squat Chops

Split squat chops are one of my favorite exercises for combining lower-body stability with rotational movement.

1. Start in a split squat position with one foot elevated on a box and the other on the ground Infront of you.
2. Perform a lunge while simultaneously rotating the weight to the opposite side of your body.
3. Start with just 5-10 pounds for this exercise. Most likely it will be very challenging, however you will quickly improve after a few attempts. 

The goal is to prevent your hips from shifting excessively as you rotate your upper body.

2. Single-Leg Alternating Rows

Single-leg alternating rows are a great exercise for improving lower body stability and balance.

1. Start by standing on one leg and hold a dumbbell in each hand.
2. Hinge forward at your hips, maintaining a slight bend in your standing knee and keeping your back relatively neutral.
3. From this position, alternate rowing one dumbbell at a time while preventing your hips from rotating or shifting excessively.

The goal is to maintain control of your pelvis throughout the entire exercise.

3. Single-Leg Lateral Raises

Single-leg lateral raises may look like a shoulder exercise, but performing them on one leg adds a significant stability challenge.

1. Start by standing on one leg with a light dumbbell in each hand.

2. Maintain a slight bend in your standing knee while keeping your pelvis level and your torso upright.

3. Slowly raise the dumbbells out to your sides, then lower them under control.

4. Focus on maintaining your balance and preventing unnecessary movement through your hips throughout the exercise.

The Goal is to keep your body still while raising the weight with just your shoulder. 

Improve Your Stability, Strength, and Swing Speed with the J Golf Fitness App

These three exercises are a great starting point, but improving how your body moves during the golf swing requires more than simply adding a few exercises to your routine.

You need a structured training program that develops your mobility, strength, stability, and rotational power together.

That's exactly what we focus on inside the J Golf Fitness App.

When you join, you'll get access to:

• Structured golf fitness programs designed to improve strength, mobility, and swing speed.

• At-home and full-gym workouts that fit your experience level and available equipment.

• Exercise demonstration videos so you know exactly how to perform every movement.

• Personalized program recommendations to help you choose the right starting point.

• A complete training library with programs for mobility, rotational strength, power, and distance.

Whether you're trying to improve how your body moves or increase your distance off the tee, I'll help you get started with a program that fits your goals.

Start Your Free 7-Day Trial of the J Golf Fitness App →

How to Tell if Poor Lead-Leg Stability Is Affecting Your Golf Swing

If you struggle with sliding during your downswing, one of the first things I would look at is your ability to stabilize your lead leg.

There are two simple ways to identify whether poor lead-leg stability could be contributing to your swing.

1. Single-Leg Balance Test

Start by standing on one leg with your hands on your hips. Try to maintain your balance for 20 seconds without putting your opposite foot down.

Pay attention to whether your hips shift excessively, your upper body sways, or you struggle to maintain your position.

Difficulty maintaining balance may indicate limitations in your hip stability and lower-body control.

2. Look for Excessive Sliding in Your Downswing

Record your golf swing from a face-on angle and pay attention to how your hips move as you transition into the downswing.

Some lateral movement toward the target is normal. However, if your hips continue moving excessively toward the target instead of transitioning into rotation, you may be demonstrating a slide.

If you struggle with the single-leg balance test and also demonstrate excessive sliding, poor lead-leg stability may be one of the factors contributing to your swing fault.

Improving Your Body Can Help You Improve Your Golf Swing

If you've spent countless hours trying to stop your hips from sliding during the downswing without making consistent progress, it may be worth looking at what your body is physically capable of doing.

Your lead leg needs to do more than simply accept your weight.

It needs to control your pelvis, help manage the forces generated during the downswing, and provide a stable foundation as your body rotates through the golf ball.

The three exercises covered in this article help develop different aspects of that stability.

About the Author

Written by Jacob Molnar

Jacob Molnar is the founder of J Golf Fitness, a World Long Drive professional, and a TPI-certified golf fitness instructor with a Master's Degree in Exercise Science. He specializes in helping golfers improve their mobility, strength, rotational power, and swing speed through science-based training programs designed to improve performance on the golf course.