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Build Single Leg Strength to Improve Your Balance

Use single-leg exercises to build leg strength and improve your balance. Improper balance causes a variety of compensations in your swing, which ultimately leads to bad shots and, in many cases, injury.  By “improper balance”, I mean being stronger on one side, versus the other. Whether it is your right arm over your left, or your left leg over your right leg it is usually easy to see the difference.

One of the assessments used to test your lower body strength is a single leg balance test. According to TPI (Titleist Performance Institute), more than 60% of amateur golfers cannot balance on one leg for more than 10 seconds. The Gluteus muscles are a major player in your ability to balance.

The ability to properly load up in your backswing and follow all the way through is the difference between a good day on the course and coming up a little short.  

If you don’t have good balance, loading your trail leg (right leg for a right-handed golfer) in your backswing, then transferring your weight to your lead leg (left for a left-handed golfer) and following all the way through, just isn’t going to happen. Well yes, you will finish your golf swing…the loading of the right and left legs is what isn’t going to happen. 

Build single leg strength  

Revers lunge builds your single leg strength. This improves your balance.

It is important to build single leg strength to improve your balance, have a powerful consistent swing, and to prevent injury.     

Our body is so incredibly capable of making sure we are successful. It will, without our knowledge, incorporate other muscles to build a movement that the designated muscles are incapable of on their own. If you have one leg stronger than the other, which one is going to take most of the weight when you do a set of squats? We’re all born with a dominant side that, during two-legged exercises, will compensate for the weaker muscles.  

Single-leg training closes the strength gap between your dominant, compensating side and your weak side so that you’ve got more overall balance in your body, and in your swing.  

Just to be clear: I’m not saying you should quit bilateral (two legs at the same time) exercises – they’re proven and essential.  All I’m saying is that single-leg training, especially split squats, has a lot of benefits that golfers can use to improve their balance and their scores. 


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