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How to Test and Exercise for Single Leg Strength

Information about how to test and exercise for single leg strength is what you have been waiting for!!! And just in case you forgot… is balance important? Single leg strength is paramount for stability in the golf swing and in life.

Last blog post I wrote about why you need single leg strength. This post is all about the how.

The Test

First, you need to perform a test to see where you are and to create your baseline to gauge your improvement. Easily done anywhere, although preferably on solid ground. You may want to enlist a trusted person to count the time for you and to catch you if (heaven forbid) you fall over. 

Stand with all your weight on your right leg, bend your left knee and bring your left thigh parallel to the ground. Find your balance point and now, close your eyes. Hold your balance for as long as you can. If you start waving your arms or wiggling around on your foot…you are done.

Record your time.

Now repeat with all of your weight on your left leg, bend your right knee and bring your right thigh parallel to the ground. Find your balance point and now, close your eyes. Hold your balance for as long as you can. If you start waving your arms or wiggling around on your foot…you are done.

Record your time.

How did you do? 

I have included the Titleist Performance Institute (TPI) scale for reference.  * PGA tour norm

0-5 seconds
6-10 seconds
11-15 seconds
*16-20 seconds
21-25 seconds
26 seconds or greater

Exercises for Single Leg Strength

Working your Gluteus muscles is the vital element in your program for better balance. It won’t take much time for you to see an improvement. Diligence and consistency are two ingredients to that success, and I know you can do it! Now you have a starting point for your road to improvement.

The program is as follows:

Single Leg Squat       – 5 reps each leg
Side Lunges               – 5 reps each leg
Reverse Lunges       – 5 reps each leg    
Single Leg Deadlift   – 5 reps each leg

Start with 5 reps for each leg. Do these exercises – 3x a week.
After two weeks, increase up to 8 reps for each leg – 3 x a week.
After four weeks, increase up to 10 reps for each leg – 3 x a week.

When you are starting out, you may find your balance isn’t so great. Please use a chair to lean on, or even a broom handle or a golf club turned upside down.
With a bit of practice, before long you will be doing these exercises for single leg strength without the support.

One more thing. Get in the practice of standing on one leg while you brush your teeth. In the morning, stand on your left leg. At night, stand on your right. (It rhymes so you can remember which one to stand on!)

Special Bonus! Your training Video!

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4 Comments

  • Sharon

    When you get started it is hard. Then you try and try a little harder. When you think you have mastered it you try something a little harder. I thought once you did a little bit you were done but you want to changle yourself to get a little better. I quess we have to keep changing to get better.

    • Heather

      Very well put Sharon! You are absolutely correct in your assessment and explanation. All it takes is baby steps, consistency, and a desire…which you definitely have 🙂 Well done! I look forward to continuing to coach you and watching your progress!

  • Catharine

    Very helpful. I’ve added to my regular core exercise and stretching routine. Currently, I have next to no balance.

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