Golf is a great sport, but to really excel in it, you need to be physically prepared. That’s why strength training is so important – it’s the key to improving your swing, your accuracy, and even the speed of your shots.
Strength training can help you build the muscles you need to play your best. In this article, we’ll look at the 11 best leg exercises for strength training that you can use to get golf-ready. Ready to start training? Let’s get started!
Squats
Squats are one of the best leg exercises for golfers looking to build strength and power in their legs and are a great way to get golf-ready. Squats target a variety of muscles in the legs, including the glutes, quads, and hamstrings, and are a key exercise for strength training for golf.
To perform a squat, stand with your feet slightly wider than hip-width apart and your toes pointed outward. Start by sitting back and down, as if you were going to sit in a chair.
Keep your weight in your heels, and keep your torso as upright as possible. Squat as low as you can without losing the arch on your back. Keep your knees behind your toes. Hold the squat position for a few seconds, then push through your heels to stand back up. As you stand, contract your glutes and quads to help you lift.
For an added challenge, you can perform a single-leg squat by lifting one foot off the ground and keeping your other foot firmly planted. To make the exercise more challenging, you can also add a dumbbell or resistance band to the movement.
Squats are a great way to get golf-ready and target the muscles in your legs that you need for a powerful swing. With regular squatting and a comprehensive strength training program, you’ll be on your way to improved power and performance on the golf course.
Lunges
Lunges are one of the best leg exercises for golfers who want to improve their swing and overall golf performance. Lunges are a great way to strengthen the muscles in the legs, hips, and back, while also improving balance and flexibility.
Lunges are a great way to target specific muscle groups in the legs and hips, like the glutes and quadriceps, while also working out your core.
To do a proper lunge, start by standing up with your feet shoulder-width apart. Step one foot forward and lower your body until your thigh is parallel to the floor.
Make sure to keep your knees behind your toes and your back straight. Hold for two seconds and return to the starting position. Repeat the exercise on both sides for the best results.
Lunges are a great way to build strength and stability, while also helping to improve your flexibility. They are best used as part of a larger training program focused on improving your golf performance, as they can help to build the specific muscles you need for a powerful and consistent swing. Regularly incorporating lunges into your golf workout routine can help you hit your shots farther and with more precision.
Step-Ups
Step-Ups are great for golf leg exercises as they target the muscles used for explosive power during the golf swing. This exercise is simple and easy to do as it can be done on practically any stair or step.
To do a Step-Up, stand in front of a step and place one foot on the step. Keeping your torso upright, press through your heel to lift yourself onto the step. Step down and repeat with the opposite leg.
Step-Ups are one of the best leg exercises for golfers as they help to strengthen the muscles used for power and balance. They help build coordination and control, which are essential for a successful golf swing.
To advance your Step-Ups, use a higher platform or add weights such as a dumbbell or barbell.
Calf Raises
If you’re looking to improve your golf game, calf raises should be included in your leg exercises. Targeting the calves helps golfers to generate power in the swing, as well as allows better balance throughout the course.
To perform calf raises, stand with your feet shoulder-width apart and your toes pointed slightly outward. Raise your heels off the ground, hold for a few seconds, and then return to the starting position. You can gain an extra challenge by holding weights in your hands. Do 8-12 repetitions and complete 3 sets.
Remember that you should be focusing on slow and controlled movements when performing calf raises, rather than using momentum to lift the weight. This exercise is great for golfers who may be struggling with stability and overall balance on the course.
For golfers looking to get golf-ready, calf raises are one of the best leg exercises. They are an effective way to target the calf muscles, improve balance, and generate power in the swing. By focusing on slow and controlled movements, these exercises can help you to take your golf game to the next level.
Glute Bridges
Glute bridges are one of the best leg exercises for golfers, as they target the glutes, hamstrings, and core. This exercise helps strengthen the muscles in the hips and legs, which are essential for a strong golf swing.
To do a glute bridge:
- Start by lying on your back with your knees bent and feet flat on the floor.
- Lift your hips until your body is in a straight line from your shoulders to your knees.
- Squeeze your glutes and hold for three to five seconds.
- Slowly lower your hips back to the starting position.
- Do 10 to 15 repetitions.
You can make this exercise more challenging by adding ankle weights or a stability ball. Try to keep your core engaged and your glutes tight throughout the exercise. This will help ensure that you are targeting the right muscles and getting the most out of this exercise.
Glute bridges are an essential part of any strength training routine for golfers. They are a great way to strengthen the muscles in the hips and legs, which are essential for a powerful and precise golf swing. So make sure to add them to your list of the best leg exercises for golfers.
Single-Leg Deadlifts
Single-leg deadlifts are among the best leg exercises for golfers. The single-leg version of this exercise focuses on balance and stability, two critical skills for a strong golf swing.
To perform this exercise, stand with your feet hip-width apart and hold a dumbbell or kettlebell in one hand. Without shifting your weight, lift one leg off the ground and slowly lower your torso towards the ground, keeping your back flat. As you lower, reach the weight towards the ground and bring the weight back up to standing. Perform this exercise for 8-12 repetitions per side and 3 sets.
This exercise helps to develop the stabilizing muscles of the hips and glutes, which are integral for a powerful golf swing. In addition, it helps to improve balance and stability, allowing you to keep your feet firmly planted throughout your golf swing. Single-leg deadlifts are one of the best leg exercises for golfers and should be included in any golf strength training program.
Hamstring Curls
Hamstring curls are one of the best leg exercises for golfers, as they are a great way to strengthen your muscles and improve your balance. Hamstring curls are best done using an exercise ball, as they require that you maintain balance and control while performing the exercise.
To perform, start by lying on your back, with your legs extended in front of you and your arms by your sides. Place the ball between your legs and curl your legs upwards while keeping your back flat against the ground.
Squeeze at the top of the curl and return to the starting position. Make sure to keep your legs straight throughout the exercise. Perform 3 sets of 8-10 repetitions.
This exercise is beneficial for golfers as it strengthens your hamstrings and glutes, which are important muscles for power, and stability, and has a great impact on your golf swing.
Additionally, this exercise helps to improve balance, which is an important factor in golf. Make sure to keep your core engaged and your back flat as this will help you maintain balance and form as you complete the exercise.
Clamshells
Clamshells are a great exercise to add to any golfer’s leg strength training plan. This exercise targets the hip abductors, which are important muscles for golfers to strengthen to help keep their legs strong during the golf swing.
To do clamshells, lie on your side with your legs stacked one on top of the other. Bend your knees at a 90-degree angle and rest your head on your arm. Make sure your hips are square, not rotated. Make sure your feet are together.
Next, lift your top knee up as if you are opening a clam shell. At the same time, press the bottom knee down against the floor. Hold for two seconds and return to the starting position.
Try to keep your hips square throughout the exercise. Start with one set of 10 repetitions on each side and gradually increase the number as your strength increases.
Clamshells are an important exercise for golfers as they help strengthen the hip abductor muscles to help maintain stability during the golf swing. Strengthening these muscles can help improve power and accuracy in your golf swing, helping you get golf-ready in no time.
Donkey Kicks
Donkey kicks are one of the best leg exercises for golfers. This exercise works both the glutes and hamstrings, which are important muscles in a strong golf swing.
To do this exercise, start in a tabletop position on all fours. Make sure your arms and shoulders are directly in line with your hands and lift one leg up behind you, keeping your knee bent.
Remember to keep your core engaged and your back straight. Press your heel towards the ceiling, squeezing your glutes, and then return your foot back to the floor. Repeat for 10-15 reps on each side for 3 sets. This exercise is great for developing strength in the legs and improving overall stability.
Including donkey kicks in your regular strength training routine can help to build strength in the lower body, increase mobility, and help with overall golf performance. The benefit of this exercise is that it is easy to do at home or in the gym, and also requires no equipment. Make sure to keep the form in mind and focus on engaging all the right muscles to get the most out of this exercise.
Side Plank Reaches
Side plank reaches are an effective leg exercise for golfers who want to increase their leg strength. The exercise is done by starting in a side plank position and then reaching your free arm up and reaching across the body to the opposite side.
This helps to strengthen the glutes and the core, while also helping to improve balance and stability. It is important to keep your core tight and to keep your hips and shoulders level throughout the exercise.
This exercise can also help to improve your hip mobility, which is important for golfers as it helps to increase the range of motion during a golf swing.
To make the exercise easier, you can start with one leg on the ground and then progress to both legs in the air. Once you are comfortable with the movement, you can add and hold a weight in your free hand to add resistance and further challenge your strength. Side plank reaches are one of the best leg exercises for golfers to include in their strength training routine.
Glute Kickbacks
Glute kickbacks are a great way to work the muscles of the lower body and are one of the best golf leg exercises for golfers to include in their strength training. This exercise is a great way to increase hip stability, which can improve your swing mechanics.
Start by positioning yourself in a quadruped position. Keep both your hands and knees on the ground and your back straight. Lift one leg off the ground and extend it back behind you while maintaining your posture. Squeeze your glutes at the top of the movement, and then slowly lower your leg back to the starting position.
Make sure to keep your hips level and your core muscles engaged. Aim for three sets of 12 to 15 repetitions on each leg as part of your strength training regimen. This exercise is easy to do and can be done anywhere. It can help improve your golf game, so give it a try!
Conclusion
Strength training is an essential component of improving your golf game, and focusing on leg exercises is particularly important. These 11 exercises will help you build the muscles you need to increase your power, accuracy, and speed on the golf course.
Remember, consistency is key when it comes to strength training, so make sure to incorporate these exercises into your routine regularly. Dedicating time and effort to your physical preparation can help take your golf game to the next level and achieve your goals on the course.