How to Get Stronger Legs Without Weights
By Chris Joseph
In addition to having a strong upper body and proper swing technique, golfers need a strong lower body to have a powerful golf swing. While benefits can be derived from a weightlifting regimen, strength gains can be made by performing exercises without weights. Exercises can be performed at home with a minimum of equipment. For maximum effectiveness, exercises to strengthen all areas of the legs should be completed.
Instructions
Difficulty: Moderate
Do calf raises to strengthen the muscles in the back of the lower legs. Find a stable waist-high object such as a table or bench. Lift your left foot off the ground slightly while supporting your weight with your right hand. Slowly raise your right heel while keeping the toes on the ground. Return to the starting position. Perform 10 to 15 repetitions, then switch legs. Perform a total of three sets.
Perform box jumps to improve the legs' explosiveness. Find a step or box that is one to two feet high. Place your right put on the step while keeping your left foot on the ground. Push upward off the step with your right foot, and land with your left foot on the platform. Alternate legs until three sets of 10 to 12 repetitions are completed.
Perform squats, which are an excellent exercise for the entire lower body. Stand up straight with your feet shoulder-width apart. Extend your arms outward while lowering your buttocks toward the floor, stopping when your upper legs are parallel to the floor. Hold the position for several seconds, then raise back up to the starting position. Work up to where your can perform three sets of 12 to 15 repetitions.
Do a variation of a squat known as a wall sit. Stand with your back against a wall, then slowly lower your body downward as if you were sitting down. When your upper legs are parallel to the floor, hold the position for as long as you can, gradually working up to three minutes at a time.
Do leg lunges to strengthen the buttocks and the quadriceps, which are the muscles in the front part of the leg above the knee. While standing, move your right leg forward and your left leg slightly behind you. Lean forward over your right leg, and while keeping your back straight, bend your right knee until your upper leg is parallel to the ground. Return to the starting position, then switch legs. Work up to three sets of 12 to 15 repetitions.
Tips & Warnings
To avoid injury, begin all exercises slowly, gradually working up to the noted number of repetitions.
About The Author
Chris Joseph is a freelance writer residing in Pennsylvania. He has written hundreds of articles for newspapers and the Internet on a variety of topics, including several on golf for GolfLink.com. He holds a Bachelor of Science degree in marketing from York College of Pennsylvania.
