12 Weeks to Better Golf - Leg Exercises

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Hamstring Stretch with Stretch Trainer

Because low back problems are directly related to weak and inflexible hamstrings, its important to insure hamstring strength. Sit upright and wrap the center strap of the Stretch Trainer around the arch of one foot. Bend the opposite knee and place the opposite foot on the floor to create equal balance. Pull tension on the stretch trainer and slowly roll onto your back extending your leg with the strap upward. Gently pull the stretch trainer towards you increasing the range of motion in your hamstring. When you have reached a comfortable position hold the position. Do not bounce and to increase the stretch, extend the bend knee leg flat to the floor.
 
Leg Stretch

Standing a comfortable distance from your step platform with a dumbbell in each hand and your arms at your sides, slowly lunge toward the platform. Make sure the entire lead foot lands atop the step. After the foot makes contact with the platform, bend both knees and dip downward, not forward. When the front leg forms a 90-degree angle, slowly return to the start position and repeat with the opposite leg.
 
Quad Stretch 01

Quad Stretch 02

Sitting with both legs extended and your feet upright, wrap the center of your Golf Fitness Stretch Trainer across the ball of your right foot and hold both ends of the Stretch Trainer in your right hand. Then slowly roll down onto your left side while simultaneously bending the right knee and pulling the right foot toward the buttocks. To accelerate the stretch, grab both ends of the Stretch Trainer behind your head and pull upward. Hold this stretch for 30 seconds and repeat to the opposite side.
 
LegsLegs

The inner thigh (adductor) is crucial to the golf swing because it is part of the hip girdle which helps generate power in your swing. Taking the Stretch Trainer, sit upright and place the soles of your feet together. Wrap the center strap under your feet and gently pull your heels towards the groin area. Hold and repeat.
 
Leg RaiseLeg Raise

Lie on your back with the knees bent and feet flat on the floor. Cross one ankle over the opposite knee. Flex your abdomen and slowly raise the foot on the floor towards your torso. Hold for 30 seconds and repeat. Its important to keep your moving leg in an L position.
 
Quad Squat

Straddle a step and turn your toes out slightly holding a dumbbell in each hand with your arms at your sides. With your abdominal muscles taut, squat as though youre sitting in a chair by bending your knees and pushing your buttocks back. Keep your weight in your heels and lower your hips to a level even with or slightly above your knees. Never let your hips drop below your knees in this exercise. Then slowly return to the start position by pushing through your heels.
 
LegsLegs

Stand with your legs more than shoulder width apart and the toes pointed slightly out at an angle. Hold the head of the weight equally with both hands and place the weight in front of your body. Bending the knees, slowly drop downward to a squat position. Press upward towards the start position pressing through the heels to work the inner thigh and hamstring muscles. Repeat.
 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • Health & Fitness Main Page