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.
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
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!
golf is More Than Fitness is your source for information.
A connection to nutrition advice, exercises, mental game tips, and strategies to help transform your life.
Physically. Intellectually. Emotionally. Spiritually. Socially.