Staying in shape doesn’t have to involve a fully sticked weight rom or a trip to the gym. In fact, there are many effective workouts you can complete at home to get in better shape for the golf course. Today we look at leg strengthening exercises that will add stability and power to your swing while also helping to prevent injury.
The lateral squat focuses mainly on strengthening glutes and your groin, but also helps loosen up hamstrings and your hips to prevent injury and increase flexibility. Start with your feet around a shoulder length and a half apart. Shift your weight to your left, bending your knee while keeping your right leg strength. Your shoulder should remain in line with your bent knee, with both feet facing forward. Then raise up out of the squat and repeat the exercise on your right side.
Single Leg Squat
Another variation of the squat, this version can use a golf club for added stability. Take a sturdy club from your bag and place the club in front of you. Using the club for added balance, extend one leg forward (some find added stability by bending this leg at 90 degrees and resting your foot against the knee of your planted foot. Either way is fine). Then execute a squat on your planted leg until your knee is bent to 90 degrees. Complete 10-15 squats then switch legs.
Lunges with a Twist
This exercise helps strengthen your legs while working on your rotational flexibility. Begin with your feet shoulder width apart. Place your front foot one large step in front of your back foot. Shift your weight onto your front leg, bending at the knee to 90 degrees. When you are lowered into the lunge, rotate your body slowly to the left, and then to the right. Then raise up and return to starting position. Switch legs and repeat the exercise. Do 10-15 for both legs.
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This is an exercise that can be as easy or as hard as you make it. You will need a box, or stair, or other sturdy surface that can take your body weight jumping onto it. Begin with the object in front of you, with your toes around 6 inches from the edge of your obstacle. Start on your toes, before swinging down on your heels with knees bent to jump up on top of your object. Land on the top of the object with bent knees. Step down and repeat the exercise 5-10 more times.