5 Best Lower Body Exercises for Golf

We’re just a few short weeks away from the start of Triumph Golf Performance. Below you’ll find five incredible lower body exercises to help improve your golf game.

  1. Front Squat 

Absolutely one of the best movements you could ever do for overall strength. When we look at the game of golf, having a solid base is vital. Having a connection with the ground and being able to generate force through the legs will exponentially increase your game. Front squats can be easier on the lower back because the position of the weight doesn’t compress the spine like it would in a back squat

Muscles worked: Quads, Glutes, Hamstrings

Benefits to your game: Increased Power and Speed

  1. Lunge 

Lunges are going to give you the majority of the benefits of the squat. However, with the lunge being a unilateral movement you also get balance work. For golf, staying balanced and knowing how to transfer your weight is very important. There are a variety of ways to perform the lunge that will directly translate to your game and see immediate improvements. Lateral lunges are one movement that are fantastic for improving flexibility and challenging the end range in the lower body. 

Muscles worked: Abdominals, Glutes, Quads 

Benefits to your game: Posture, Balance, Strength 

  1. Glute Bridge

Glute bridges are a simple but effective movement for glute activation. The majority of people sit for hours on end day after day. This creates a deficiency with your glutes. They need to be strengthened and activated more than just walking to the restroom. Glute bridges provide that activation and will help get your body functioning properly. They help with low back pain, alleviate knee pain and pressure.  If your joints cringed at the first two movements then start with glute bridges. Low impact on the joints but highly efficient on strengthening your muscles. 

Muscles worked: Glutes, Low back, Hamstrings

Benefits to your game: Longevity, Stability, Power 

  1. Single leg Romanian Deadlift 

This movement at a base level will improve a variety of functions with the lower body. You can add weight or challenge a fuller range of motion through multiple planes of motion. Then you’ll have limitless ways to improve your body to perform better on and off the course. For example adding a twist at the top of this movement incorporates your transverse abdominals. This muscle is crucial in having a functional and repeatable golf swing. Developmenting overall strength will allow the last 9 holes to be played without diminishing fatigue on the body. 

Muscles worked: Hamstrings, Hips, Thoracic spine

Benefits to your game: Increase Power, Strength, Consistency 

  1. Box Jumps/Jump Training 

Jumping is something that is easily overlooked for a strengthening exercise. The box jump can be performed a variety of ways especially when related to the game of golf. A popular version we use is the side jump to a box. This helps us simulate the hips coming through on your golf swing. It’s a great corrective exercise for basic functionality of your hips. Once we can get the hips firing properly the body will become more explosive. This will translate into long drives and iron shots into the green. 

Muscles worked: Hips, Calves, External Obliques (rotational jumps)

Benefits to your game: Explosiveness, Speed, Stamina 

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