Core Rotation (1 Leg) Exercise


The Core Rotation (1 Leg) Exercise is a great way to build your core and hip stability while challenging your balance.

The Core Rotation (1 Leg) Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.


This exercise requires a medicine ball.

Use a moderate weight that makes the movement challenging but enables you to maintain control and proper form.

Quality of movement is much more important than how heavy a ball you are using.

See How Much Weight Should I Lift? for more information.


  • Start by standing on your right foot, with your right knee slightly bent, holding a medicine ball in front of your waist with both hands.
  • Take the ball behind you to your left, by rotating with your shoulders and torso, as you flex your left hip to raise your left knee in front of you.
  • Rotate back to your right as you extend your left hip and leg behind your body.
  • Repeat for the desired number of repetitions.
  • Repeat by standing on your left foot and rotating the ball over your right knee.

Keep your abdominal muscles engaged, chest up, back flat, and your shoulder blades back and down.

You should feel it working your core, legs and arms.


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