Lack of hip mobility (especially internal hip rotation) is a major cause of swaying and sliding during the golf swing. These common swing faults lead to a lack of power and a variety of mis-hits.
Studies show that professional golfers have the ability to rotate their hips over 45-degrees while higher handicappers average less than 25-degrees of internal hip rotation.
Try the Windshield Wipers exercise. One of the most used hip exercises to mobilize your hips.

Hip Mobility-Improve Your Golf and Fitness with Cardiogolf
How to do the Windshield Wiper Exercise for Hip Mobility
- Lie on your back with both knees bent.
- Drop both your knees to one side trying to keep your upper body stable.
- Return to the start position and repeat on the opposite side.
- Alternate dropping knees side to side for 10 to 12 repetitions.
This is a good warm-up exercise for your hips and lower back.