Your Hitter’s Hips Aren’t The Problem: They’re Just Rotating To The Wrong Target
Back Foot Position · Hip Rotation · Pelvis Perpendicular to Impact
If you’ve ever told a hitter to open the hips and then watched them roll over every outside pitch, here’s what’s happening: the back foot baseball swing most coaches teach sends the pelvis to the wrong target. A correct back foot baseball swing doesn’t rotate to the pitcher — it rotates to the ball.
For example, a coach named Brian from Canada spent weeks watching slow-motion video of Robinson Canó, trying to understand why the back foot wasn’t staying sideways at contact. From the side view, it looked like full hip rotation — back foot rolling forward, sometimes lifting off the ground. But when Brian switched to pitcher-side footage and paused at the exact moment of contact, something different appeared. The pelvis was perpendicular to where the ball was hit — not perpendicular to the pitcher.
That’s the entire principle behind the back foot sideways cue. And it’s the most misunderstood mechanical concept in baseball coaching.
Joey Myers has studied baseball swing mechanics for 15+ years and has broken down hundreds of elite hitters frame by frame. This post is a direct follow-up to the Matt Nokes post and the questions it generated from coaches around the country.
What’s Covered
- → What “back foot sideways” actually means in a baseball swing
- → Why the camera angle you use determines everything
- → How pitch location changes back foot rotation
- → The hip rotation cue that creates ground balls
- → 2 drills to train pelvis perpendicular in batting practice
- → Frequently asked questions
What Does “Back Foot Sideways” Mean in a Back Foot Baseball Swing?
In a correctly executed back foot baseball swing, the back foot stays sideways at contact because the pelvis stops rotating when it becomes perpendicular to the impact point — not when the belly button faces the pitcher. Understanding this distinction is the difference between a back foot baseball swing that produces hard contact to all fields and one that only works on inside pitches. The distinction matters more than most coaches realize.
Think of the back foot as a governor on a car engine. A governor prevents an engine from exceeding a set RPM regardless of how hard the driver pushes the accelerator. In the same way, the back foot anchors the trailing hip from spinning past the contact zone. When the governor functions correctly, the pelvis stops rotating at the right moment and the barrel has a clear path through the zone.
When the governor fails — when the hips over-rotate and spin fully open before or at contact — the barrel gets dragged around the ball instead of driven through it. Weak ground balls to the pull side. Routine outs on pitches that should be driven.
Additionally, the squish the bug movement — pivoting the back heel like putting out a cigarette — is the extreme version of this problem. It encourages maximum back foot rotation, which means maximum hip rotation, which means the pelvis is pointing at the pitcher instead of at the ball. For a look at how elite hitters actually use the lower body, the leg drive breakdown with Rizzo, Altuve, and Trout covers the full sequence.
In other words, the back foot sideways cue isn’t about restricting hip rotation. It’s about directing hip rotation to the right target: impact, not the pitcher.
Why the Camera Angle You Use Determines Everything You See
However, the chest-on and side-view camera angles are the most misleading positions for evaluating a back foot baseball swing. From those angles, the back foot rotation after contact looks identical to back foot rotation at contact. The timing information disappears.
Brian’s original confusion came from exactly this problem. He was watching Canó from the side view and pausing after the ball left the bat. By that point, the follow-through has already pulled the back foot forward. That’s just balance recovery — the swing is already finished. The contact frame had already passed.
The three camera angles that reveal what’s actually happening in the back foot baseball swing are:
✅ Pitcher-Side View
The best angle. Shows the exact orientation of the foot and pelvis at the contact frame. This is where you’ll see whether the hips stopped at the ball or spun past it.
✅ Catcher-Side View
Also reliable. Shows hip orientation at the contact zone clearly. Slower motion from this angle reveals the pelvis angle at the moment of impact.
✅ Overhead View
Excellent for seeing pelvis angle relative to impact location simultaneously. You can draw a mental line through the hips and compare it to the contact point.
❌ Chest-On / Side View
Misleading for this analysis. Makes over-rotation look identical to correct rotation. Do not use this angle to evaluate back foot position or pelvis orientation at contact.
Therefore, if you use video analysis software to review your hitters, this is the single most important setup change you can make: get the camera at pitcher-side, at about hip height, and pause at the contact frame — not after.
How Pitch Location Changes Back Foot Rotation in a Baseball Swing
In other words, the back foot position at contact is not the same on every pitch — and it shouldn’t be. A correct back foot baseball swing naturally produces different amounts of rotation depending on where the pitch crosses the plate.
| Pitch Location | Hip Rotation at Contact | Back Foot at Contact | Typical Batted Ball |
|---|---|---|---|
| Inside | More — pelvis further open | May come around slightly | Pull-side line drive or fly ball |
| Middle | Moderate — pelvis near perpendicular | Sideways at contact | Up the middle, slight pull |
| Outside | Minimal — hips stay sideways | Barely rotates, may stay flat | Opposite-field line drive |
For example, on the specific outside-corner fastball Brian was watching — 89 mph, Canó hitting a knock to the opposite field — the back foot barely rotated at all. The knee and the back foot were aligned at contact. The pelvis pointed toward the gap. That’s exactly what you’d expect on an outside pitch in a proper back foot baseball swing.
The foot that Brian saw pulling forward and lifting off the ground? That happened after contact — during the follow-through as Canó caught his balance and started toward first base. It had nothing to do with the contact position.
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The Hip Rotation Cue That’s Quietly Creating Ground Ball Machines
“Belly button to the pitcher” is one of the most common hip rotation cues in baseball coaching. The goal is good — encourage hip involvement in the back foot baseball swing. But the target is wrong, and the result on outside pitches is predictable.
If the hips must fully rotate on every pitch — belly button facing the pitcher regardless of location — the pelvis is pointing at the pitcher at the moment of contact on any pitch that isn’t inside. On a down-the-middle or outside pitch, that means the hips have over-rotated past the contact zone before the barrel arrives. The bat is dragging behind the body. The ball gets hit with the barrel pulling across it, producing roll-over ground balls to the pull side.
This is also why some hitters produce good results on inside pitches and consistently struggle on anything away — the “belly button to the pitcher” cue works reasonably well on pitches inside, where the contact point is farther forward and more hip rotation naturally lines up with impact. On outside pitches, the same instruction breaks contact.
Additionally, research on how much pelvis rotation contributes to exit velocity shows that the pelvis does drive power significantly — but only when it’s sequenced correctly. More rotation isn’t better if the pelvis overshoots the contact point. The data from the Zepp swing experiment on hip sequencing supports this: hips leading is critical, but “more” doesn’t always mean “better” at the contact frame.
Therefore, the fix isn’t to slow the hips down. It’s to point them at the right target. Perpendicular to impact — not perpendicular to the pitcher.
2 Drills to Train the Back Foot Baseball Swing in Batting Practice
However, telling a hitter to “stop the hips at the ball” changes nothing in a game without training the feel in practice first. These two drills build the body awareness that makes perpendicular-to-impact automatic.
Drill 1: The Impact Freeze Drill
Set up front toss or use a tee. After every swing, the hitter freezes at contact — no follow-through. Film from the pitcher-side angle. Check: is the back foot baseball swing position correct at contact — pelvis perpendicular to where the ball was hit — or has it already spun past? The front hip pocket should point at the impact zone. Do 10 freeze-reps per session before allowing full follow-through swings. This builds the proprioceptive awareness of where the hips are actually stopping, which most hitters have never consciously felt before.
For example, Matt Nokes used a variation of this concept in his teaching. Mark Meger, a coach who commented on the original Nokes post, put it well: “With our 13U kids we do emphasize the rear hip drive but we shun turning that back foot. That should happen after contact.” The freeze drill makes that timing concrete.
Drill 2: The Opposite Field Tee Drill
Place the tee on the outer third of home plate, slightly behind the midpoint of the stance. Hitter drives the ball to the opposite field gap. Over-rotation shows up instantly — roll-over ground ball to the pull side every time. When the hips stop at the right point, perpendicular to the impact zone, the barrel stays through the ball and it jumps the other way with backspin. Run 10 drives per session aimed at the opposite-field gap. This is also the fastest drill for identifying which hitters are actually applying the concept versus which ones are just nodding.
For additional context on how the Mickey Mantle footwork drill addresses shifting foot pressure and how the RopeBat drill reinforces opposite-field contact, both posts show the same principle from different angles. Together they form a complete picture of lower-body sequencing in an elite back foot baseball swing.
Finally, within 3–5 sessions combining these two drills, most hitters show a noticeable reduction in roll-over ground balls on outside pitches. A proper back foot baseball swing produces a longer barrel path through the zone — which means more margin for error on pitch location and more consistent hard contact to all fields.
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In practice, coaches who’ve worked through this analysis with their players often report the same sequence: confusion first (“but I see the foot rolling forward in highlights”), then a camera angle change, then a frame-by-frame pause at contact, then clarity. The shift from “belly button to the pitcher” to “pelvis perpendicular to impact” typically shows up in measurable changes in batted ball direction within a few sessions of deliberate drill work.
Most importantly, this principle isn’t reserved for .300 hitters. Roberto Perez hit two home runs in Game 1 of the 2016 World Series with a career average around .220. In both contact frames — first homer to left field, second to left-center — you can see the back foot behavior clearly: sideways at contact, rotating through on the follow-through. The principle works at every level of the game.
Frequently Asked Questions
What is the correct back foot position at contact in a baseball swing?
The back foot baseball swing position at contact keeps the foot roughly sideways — shoelaces pointing toward the pitcher or slightly past, not fully rotating forward. The back foot mirrors the pelvis: if the pelvis is perpendicular to the impact point, the foot will be close to sideways. On inside pitches, both rotate more. On outside pitches, both stay more sideways. The follow-through is when the foot finally pulls forward, not during the swing itself.
Why do coaches teach “squish the bug” if it creates over-rotation?
The squish the bug cue came from a well-intentioned goal — get the back hip firing through the zone. The problem is the movement it produces: the back heel pivoting forward encourages full hip rotation toward the pitcher, which overshoots the contact point on any pitch that isn’t inside. It’s not that coaches teaching it were wrong about hip involvement — they were right. The target was just off. The hip should drive through the ball, stopping when the pelvis is perpendicular to impact, not when it’s facing the mound.
Does back foot rotation change based on inside vs. outside pitches?
Yes — and this is exactly what confused Brian in the original post. On an inside pitch, the contact point is farther forward in the stance and the hips need to rotate more to reach it. More hip rotation means more back foot movement. On an outside pitch, contact happens farther back and the hips barely rotate at all — the back foot stays almost flat. This is normal and correct. Coaches who expect the back foot to look the same on every pitch are comparing contact frames across different pitch locations, which leads to the exact confusion Brian described.
Should the back foot stay down or come off the ground during the swing?
Either can be fine, depending on the pitch and the hitter. The back foot skips in some cases and stays planted in others. Some hitters skip toward the plate, some toward the front foot, a few toward home plate. What matters is that the foot’s movement doesn’t cause the pelvis to over-rotate past contact. The key check is always the contact frame: is the back foot still sideways when the barrel meets the ball? If yes, the mechanics are working correctly regardless of what the foot does before or after.
What camera angle should I use to analyze my hitter’s back foot baseball swing?
Use pitcher-side, catcher-side, or overhead angles — and pause at the contact frame specifically. The chest-on and side views make it nearly impossible to evaluate the back foot accurately because they flatten out the three-dimensional pelvis rotation into a two-dimensional image that looks the same whether the hips are at 45 degrees or 90 degrees relative to the pitcher. Pitcher-side is the most practical for most coaches to set up with a phone during batting practice.
Can youth hitters under 12 learn the pelvis perpendicular concept?
Yes — and they often pick it up faster than older hitters because they haven’t had years of incorrect hip rotation cues reinforced. Skip the terminology: don’t say “pelvis perpendicular to impact” to an 8-year-old. Say “freeze your hips at the ball” or “stop your back hip right where you hit it.” The Impact Freeze Drill works well at youth levels because it gives younger players a clear physical reference point for what stopping at contact actually feels like. The Opposite Field Tee Drill confirms it’s working — when a youth hitter starts driving the outside tee to the gap instead of rolling it over to shortstop, the concept has transferred.
Does stopping the hips earlier hurt bat speed or power in a back foot baseball swing?
No — and understanding why is important for coaches who worry about this. Power in a rotational swing comes from hip-to-shoulder separation: the hips lead, the upper body resists, the resulting torque is what drives bat speed. If the hips fully open before the upper body catches up, that separation collapses and the torque is lost. Keeping the hips perpendicular to impact — rather than rotating fully to the pitcher — actually preserves more hip-to-shoulder separation for longer, which can increase rather than decrease power on pitches down the middle and away.
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This helps make things a little more clear. I’m still working through this. I apologize for thinking out loud here…
I am more comfortable with the notion of getting the belt perpendicular to impact than I am trying to find the teach for the back foot. I think sometimes video can let us see too much and we lose sight of cause and effect and sequence. We see “hips before hands” in frame by frame videos of professional athletes and try to take that into the cage with 9 year olds. We see heads “fly out” but don’t ask why. We don’t understand why they still do it when every dad continues to shout out to “keep your head in”. I don’t feel that most “hitting flaws” typically occur in isolation. I think these conversations are sometimes difficult because sometimes our own coaching cues are more mental cues and not mechanics cues. I almost have a different language with each one of my players. I think the teach here is more about hitting the ball where we should than it is about a belt buckle. I could see teaching a player with cues such as, “Get that belt buckle around” more if they are constantly late on pitches they should be driving to center or even pulling. Other players who move more efficiently and attack the ball where it should be attacked may never hear that cue. There’s almost a non-teach here. It seems to me that the action of the back foot is far less relevant to the actions taken by the body preceding it. I really like what Mark said, “With our 13U kids we do emphasize the rear hip drive but we shun turning that back foot. That should happen after contact as shown here.”
I agree 100% Gavin. Causation does not necessarily equal correlation in most cases. If I wear a green shirt and it rains three days in a row…wearing the green shirt doesn’t make me a “bringer of rain” 😛 We have to strike at the root. I think awareness of the belt buckle is a good place to start. Although with different learning styles, that may not work for other hitters.
What I find, even with “Feel” learners, them getting a concept can mean using a different area of the body as a cue. In other words, ‘belt buckle’ may work for one but not another…and for the latter, they may like keeping the back foot rooted. It all depends on the hitter and your approach. Sometimes it may take 2-4 cues in a session to finally unlock the pathway to power for a particular hitter.
Hi –
Interesting post. I think you mean “correlation doesn’t mean causation”. Semantics aside, my 16y.o. son works out and has great lower, middle and upper body strength. When he bats (RH) and doesn’t rotate his back foot he hits weakly to RF, whereas when he rotates the back foot he pulls to LF with far more power.
This is coincident at times when he bends his front knee, and perhaps a straighter front leg would help the issue. A bent front leg isn’t good technique, irrespective of the back foot as it bleeds power.
I’ve told him to keep weight on the balls of his feet so when his hips lead the swing his back foot isn’t digging into the dirt sideways preventing rotation, but it’s the hips leading the swing, not the back foot. It should be there along for the ride, IMO, and not the driving force behind the swing. Perhaps that’s the crux of the post and I’ve just missed it.
Are there recommended drills to help with this?
Thanks for any helpful thoughts.
Most likely, the weak hits to the opposite field are a result of not controlling the barrel. Dropping it too early. In my experience, hitters are rotating way too much with lower, upper, or both. The lower half sets the stage to stay between the lines. Over rotation pushes force outside the lines, which makes for weak contact to the opposite field. I think your son’s biggest challenge is with barrel path, not MORE rotation of lower half. This is our second most important hitting strategy (of 7): controlling verticals. This post was ahead of its time (and in a lot of cases, it still is!):
https://hittingperformancelab.com/hitters-baseball/
In a nutshell, if pitch is middle in or middle up in the zone, then hitter MUST ‘swing down’. If pitch is middle down or middle away, then hitter MUST ‘swing up’. Please let me know if you have any questions on this Steve.
Great article… Pretty awesome!!! If I can, lets notice where the back knee is pointed just a moment prior to release…taking a different angle… As the hands are active, the feet are too… So there’s a hands to elbow and feet to the knees active notion while the elbows to knees including the core are positioning and being active and engaged… Now the feet are active in screwing into the ground and dosiflexion and plantar flexion… Blah…blah… Blah… Said another way, there’s a feet to knees, knees to elbows and elbows to hands togetherness while using some interdependent actions along the way in order to bring it all together…
Your right in when you said positioning… This is to position yourself to square the ball as I see
” square”…. So for example, on a golf club you have that flat surface you want to hit and any deviation you slice or fade or whatever as I’m not a golfer… If we put a piece of square tape on the bat, than if you hit outside that tape your not square or your not transferring all your energy and you can’t direct the ball much… But in baseball the bat has no feedback mechanism like the golf club… So you might hit line drives and not notice… I guess… You can get crazy pull happy and cut the ball… I’m not saying you can’t do well that way just saying it’s not the best way of doing it…. And for sure the outside pitch would be hard to hit if you over rotate your POSITION…. Just think of golfers… Now Golfers have the ball in the same location and not moving so there back foot looks the same as ours adjust to the ball… Again ours adjust to the ball by our positioning…. Said another way, we position our center of mass ( think core of knees to elbows) to transfer our energy best to the ground and back to the bat head with our limbs…
Damn it… Tried to make it short… Sorry.. Hopefully a different angle on the same thing… Great article Joey… By far something that I don’t think anyone is discussing or even noticed… This is by far really important given the current culture in teaching the swing….I think looking at the knee direction right before release is important… And how we direct that knee is like a magic trick while if we don’t notice the foot screwed in and the angles of the knee, ankle and the flexions in the knees and ankle it can be missed… So there’s an inherent bow to all that which is set in the stance to make the hip hinge,… Etc… Work… Damn it I did it again… Alright I’m out… Again… I think this was a short one but one of the most important articles you have done given what I’m seeing on the field… Peace out!!!
~DM
Djura, I agree 100% man. Great thoughts on the matter.
Joey,
Get a calculus teacher on here to talk about vectors. I think that the answer lies there.
Joe
Calculus or Physics 😛 I’m going to try and do an interview post with a retired Physics professor soon. AND, I may poll my readers some questions to ask him 😀
Great! I think we need an expert opinion here as we are delving into some heavy stuff – just to hit a baseball, no less! I shave my question ready.
In case you didn’t see it yet Joe, here’s the url to submit your question for Dr. Nathan: https://goo.gl/forms/r1IC05kKj2n0NlEI2
I don’t think it’s that complicated… If you played basketball and did the drill where you plant your rear foot and exploded the other way… Do that and let your tesr foot screw in and than explode in any direction… That direction dictates what angle the foot applied pressure to the ground… Additionally, the screwing of the foot applies pressure… The direction is from the core… Pelvic or pubic bone push… Let the foot do its thing… Don’t rotate the torso… Watch the foot … Well if your not rotating your torso or swinging a bat your lead hand and its bottom 3 is not really moving… Than do it like your swing a bat… Well if your connected the turning of the foot correlates to the turning of your lead hand… And Joe you said the hands just hold on to the bat and go along for the ride… Well in case if your connected correctly than the back foot does too… But like I’m trying so hard to get accross is the hands are active and so are the feet but I’ll not get into that… My lead hand is really active and my rear foot is really active… So they are active at times and go along for the ride at times…Said another way…. I use the fact that the feet to knees, knees to elbow and elbow to hands can be separated and tied back to hit square and I can do it when I want to… So I’m dictating it all and with practice it’s easy… So I basically directly ( I mean I’m thinking to do it) touch the ball with my bottom hand and compress ( indirectly) the ball with the top hand (the compression is indirectly because of the force couple in fact already sets the top hand though and the fact I’m using my armpit and elbow as one unit and just holding that position with my top hand)….so it’s like touch here and yes it all happens naturally meaning it naturally happens if you set it up and let it happen… Said another way is it’s the natural way the body flows if you know how to do it… Meaning there’s nothing naturally about it as its learned by feel and staying away from nonsense cues… Like the ones Joey is trying to debunk… Off course we don’t OVER rotate our position when hitting… Of course we dont get disconnected… Of course if we are connected we don’t turn our center of mass and by default our hands with our foot… Of course when we are READY to use our center of mass as a source of power to hit across our chest with the angle Joey mentioned before ( Ohhh basically in our hitting position) we don’t use our feet or miss or EXIT….
Huh… Seriously that is my last comment today… I think that term exit… Meaning this is our time to get off or else we miss the best transfer… Still there isn’t just ine exit just one exit that uses the combination of the transfer and direction best…
My thoughts and any other thoughts are aways appreciated… Seriously my last comment… Later everyone…
~DM
Joey please interview Thomas Myers and ask him if the back foot is sideways how does that affect your hands/wrist/ fingers or other parts of the body… Or we can look it up… Or perhaps we can look into the arm lines and follow its influence all the way to the ground… Question do we have our feet flexed a certain way ( or opposite) and can we see its affects in other places( ahhhh) … So the back foot sideways affects many different fascia lines… There are specific reasons it must be done as Joey teaches it but those specific reasons are really specific and once we see all those parts we can step back and see the big picture… Which is don’t spin or don’t forget to get off the exit…There is more to it than that…
?
Man Joey I learned a lot from you, Thomas Myers and just reverse engineering my stick ball swing… I remember a long time ago you telling me to gather my thoughts and to read Anatomy Trains… Well I read most of that book and I’m trying to gather my thoughts the best I can…I’m starting to think I’m really seeing the big picture and it’s only because I can see and feel the particulars and stand back and see them all fall in place….All I can say is what I knee 2 years ago I thought was a lot…now I know that 2 years ago I knew nothing… That IS amazing because now I’m thinking what do i know…?
Later…
~DM
Djura, interview coming soon. I’ll have to contact him and see if he’ll be up for it. I’ll do it similarly as the Dr. Nathan interview, where I’ll ask readers to submit questions, and let him answer them via video, audio, or written. I assume he’s a busy guy, so hopefully he agrees to do it.
My 13-14yo, last year, had a coach pretty much teach this approach but he over-emphasized the movement of the back foot… leading so many of the guys to purposefully skip the foot backwards that they lost track of the real goal (getting the hips perpendicular to the ball at contact, unweighting the back foot and finishing through the ball, slightly upwards through it’s downward pitch path) and the method didn’t really work for most.
Totally Alan…losing sight of the forest for the trees 😉 The key is getting the center mass of the body (be it belt buckle, sternum, or nose) to center up to impact.
Joey,
Here’s Baez’s Game 7 HR. NoTice when he skips the back foot. Why? Watch where his head and upper body goes.
WS2016 Gm7: Baez belts 402-ft solo homer in 5th
http://m.mlb.com/video/v1210990283
Joe, Baez definitely gets more twisted up than others and his back foot skipping away from home plate looks similar to Hank Aaron and Miguel Cabrera going to the same side of the diamond. What did you think of where the head and upper body went?
Joey Baez hit a 400 foot shot shot he left some off right… Well it depends where he hit it but let’s say he left 75 off from leakage… So if you follow me and think he left some off than the question isn’t was that a rocket but where did the rest go… Assuming pretty go mechanics… ASSUMING… For sake of discussion… The back foot is 3-DIM… Multiple movements… So let’s just name two… Linear and rotary… It looks like his foot is trying to help him hit accross his chest than in the last second spins which leads to the foot not grasping the ground and actually slipping… Obviously he already had an enormous amount of pressure but the spinning lead that pressure to give…Said another way… That’s at least one spot where he leaked ?
He rotated before he was suppose too… The only question is… Did he guess wrong than that is great… He stayed on course… Did he just miss it but got it deeper ( an inch let’s say)… Great he still stayed in course and getting on plane early is exactly what everyone says it is… Or is he mechanically flawed…. Who knows.. If he’s a pro most likly one of the first two… Who knows…
Hope all is well and Happy Thanksgiven Brother!!!
Out!
~DM
Joey I don’t want to go on forever… But many times the biomechanics of the lead hand leads to these issues with the addition of a weak foot… But who knows… I always think the pros are making corrections unless I really take a deeper look…. ~DM