The seated hip-rotation test is designed to measure the relative degree of rotation flexibility in your hips. This test can identify whether you have significant tightness in one or both hips that may be interfering with your ability to rotate your hips during your golf swing. Poor hip rotation is one of the major causes of low back pain for golfers and can cause poor full-swing performance and inconsistency.
Perform the seated hip-rotation test as follows:
Sit forward in a chair so that your spine is not resting against the back of the chair.
Sit as tall as possible with your spine straight. Cross your right leg over your left knee so that the outer part of your right ankle rests on the top of your left knee.
Without losing your sitting posture, take both hands and gently apply downward pressure to the top of your right knee until you cannot comfortably push your shin any closer to a position parallel to the floor.
When you've reached the limit of stretch for your right hip, observe your relative difficulty in achieving this position, the specific location and degree of tightness in your body, and the relative angle of your right shin in relation to the floor.
Slowly release your right knee and repeat the test with your left ankle resting on your right knee.
Compare the results of testing both hips and determine whether one or both hips have rotation-flexibility limitations.
From this test, you'll be able to tell how much serious conditioning you need.