Glute Activation Test
Assessing glute control and activation as a measurable assessment of stability, posture and power in the golf swing.
The movement
Two phases, one connected system
Scrub the rep above to move between the two positions, or tap a phase to hold it.
Drive through the heels to full hip extension with strong, even glute engagement — no lower-back compensation.
The single-leg variation reveals imbalances in glute activation — level hips, no rotation or drop.
Fundamentals
What the test is really measuring
Glute function
Improving hip-hinge capacity, glute strength and hip-flexor flexibility helps every movement pattern and power output — and protects the lower back.
Connection
Leverage the ground through the shoulders and feet to create the platform that lets the glutes engage.
Asymmetry
The single-leg variation reveals imbalances in glute activation — directly correlated to power output and injury prevention.
Sequencing
Effective separation lets the player sequence and build a swing arc that brings consistency and desired outcomes.
Impact delivery
Retained posture plus a swing arc moving freely around the body delivers the club into impact consistently.
Scoring
Score it 1–5
Mobility screens are scored on a 5-point quality scale — five tests combine into your mobility category, half of the Golf Fitness Handicap™.
5 / 5Full hip extension with strong, even glute drive — and a stable single-leg variation with no lower-back compensation.
Lift hips from the ground
10 second glute bridge hold
20 second glute bridge hold
Full extension single leg on both sides
10 second or longer hold on each leg
Why it matters
Power starts at the ground.
The glutes are the engine of the posterior chain. Strong, symmetrical activation underpins stability, posture and the power the swing is built on — while protecting the lower back.
Watch the movement
Glute Activation Screen — full demo
Full lesson, scoring criteria, and coaching notes live in the DRVN Studios →
Test it. Track it. Improve it.
The worksheet gives you the score. The DRVN App turns it into training cycles, daily accountability, and automatic Golf Fitness Handicap™ tracking.