Golfers are often looking for tips and techniques to improve their yardage off the tee. While proper technique is important, every golfer also must face up to the limitations of their physique. Luckily, regular exercise can strengthen your muscles and is an important tool to help your golf game. By strengthening your legs, you are ensuring a strong base for your swing. Because all golfers push into the ground with their legs to generate the power in their hips and shoulders, strong and stable legs should be the goal of any golf lower body workout. The follow body-weight exercises are a wonderful addition to your fitness routine. Cycle through each of these exercises at least one time, starting at 5-10 reps per exercise depending on your health levels. Increase the reps or repeat the cycle again depending on your fitness level and never try and overdue it. It’s always better to do fewer reps and not risk injury.
Widen your stance to a shoulder width and a half, keeping your spine straight. Place your hand on your hips to help keep proper posture and shift your weight over to one side, bending your knee to 90 degrees.
The forward lunge is the “standard” lunge. Start with your feet shoulder width apart and keep your back straight with your hands on your hips. Then take a large step forward and shift the weight into your stepping foot. Bend your front knee until it is over your ankle, forming a 90 degree angle. Shift your weight back and return to a standing position. Repeat the lunge with the other leg.
This should only be attempted by folks who have sufficient balance and coordination, and is not recommended for senior golfers. In order to do this exercise, begin by balancing on 1 leg. Then bend forward with your free leg acting as a counterbalance as you let your arms dangle in front of you. Go down as far as is comfortable as your body makes a rough “T” shape. Hold it for a second and then return upright and repeat, trying to keep on 1 leg during all your reps. Rest briefly and then switch legs.
This is another exercise that is only for people that have a good sense of balance. Begin this exercise with your feet a shoulder width across and place your hands on your hips. Then step 1 foot behind the other like you are attempting a curtsy for the Queen. Keep your weight over your front foot and and lower yourself down until your front leg forms a 90 degree angle (if possible) and lift yourself back up. Return to the starting position and switch legs.