The Glute Bridge (1 Leg Hip Flexed) Exercise will improve the consistency and power of your golf swing by increasing the stability of your lower body, and it will decrease your risk of injury.
Training your glutes will help them to absorb the stresses placed on your body during the golf swing, and when walking the course, thus preventing strain on your knees and lower back.
The Glute Bridge (1 Leg Hip Flexed) 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.
- Start by lying face up on the ground with your arms at your sides and your knees bent. Place your feet flat on the floor, hip-width apart with your toes facing away from you.
- Gently contract your abdominal muscles to flatten your lower back into the floor.
- Lift your left leg off the ground and clasp behind your left thigh. Draw your left knee toward your chest and slide your right foot slightly toward the midline of your body.
- Gently exhale and fire your right glutes to lift your hips up off the floor, keeping your abs engaged, until your right knee, hips, and shoulders form a straight line, and your weight is supported only by your right heel and your shoulders.
- Hold for one deep breath, in and out.
- Inhale as you slowly lower yourself back to the floor, and repeat for the desired number of repetitions.
- Switch legs and repeat.
Avoid pushing your hips too high, which can cause hyperextension (arching) in your lower back. Keeping your abs strong helps to prevent excessive arching in your lower back.
Initiate the movement with your glutes, and maintain control using your hips. Keep your hips level with the floor, and push your tailbone away from the top of your head.
To increase the strength of the muscles along the front of your shins, pick the toes of your standing foot off of the floor.
You should feel it working your glutes, and to a lesser extent your hamstrings and lower back.
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