Woman performing a seated myofascial glute stretch on a yoga mat, focusing on hip mobility and fascia release.

Myofascial Glute Stretch

Stretch & Fascial Release
October 30, 2025•2 min read

Free Up Your Hips and Unlock Better Rotation

If your glutes are tight, your rotation is probably stuck too.
And when that happens, it doesn’t matter how good your swing mechanics are — you’ll lose both distance and control.

This week’s Swing Fit Weekly Tip shows you how to use fascia-focused stretching to free up your hips and improve your swing flow.

We’re not just stretching muscle — we’re targeting the fascial chain that links your glutes, hamstrings, and lower back! 👊

Why It Matters

Your glutes are one of the most powerful muscles in your swing — but when they get bound up, they can limit your hip rotation, especially into your trail side.

That restriction doesn’t just rob you of distance — it forces the body to compensate, often through the lower back or shoulders.

By targeting the fascia — the connective tissue network that links multiple muscles — you restore mobility and improve the body’s ability to transfer power efficiently.

How to Do the Myofascial Glute Stretch

  • Lie on your back with the ankle of one leg crossed over the knee of the other.

  • Make sure you dorsiflex the ankles (pull toes back towards the shins).

  • Reach forward and grab the knee of the non-crossed leg with both hands. Pull it back toward your chest.

  • Your head and shoulders should stay on the ground.

  • Keep your chin tucked in with your eyes looking between your legs.

  • If you can't reach forward and grasp your knee because your head/thoracic spine/upper back comes off the floor, then place the foot up against a wall for support.

  • Push the sacrum (base of your spine)to the floor.

Coaching Insight

Fascia responds best to time under tension and breath work.

This isn’t a quick static stretch — it’s a neurological reset that helps your body move the way it’s designed to.

Try it before your round, or on recovery days to maintain hip mobility and rotation.

Takeaway

Mobility isn’t about doing more — it’s about doing the right kind of stretching for your swing.
Unlocking your hips can instantly change your backswing and follow-through.

If you’d like to know whether your rotation issue is caused by tight muscles or poor motor control, book a Precision Mobility Screen at Swing Fit Performance Lab.

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Sare

Sare Carpenter is the founder of Swing Fit, a golf and performance coaching brand that blends science with feel-good training. With over a decade of experience and certifications from the Titleist Performance Institute, she helps golfers and high-performing women unlock their body’s full potential through intelligent strength, mobility, and recovery coaching. Her programmes go beyond generic workouts — they’re built around movement assessments, fascia-focused mobility, and strength systems designed for real results on and off the course. When she’s not coaching, Sare’s usually in the gym testing training methods, refining her swing, or finding creative ways to help clients move better and feel unstoppable

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