The Prisoner Reverse Lunge Exercise is a great way to develop stabilising strength in your legs while activating tour core and back.
The Prisoner Reverse Lunge 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.
Figure 1. Prisoner Reverse Lunge Exercise Video.
- Start by standing tall, in perfect posture. Place your fingers behind your head and pull your elbows and shoulders back.
- Step backwards with one leg into a lunge – bending your front knee and dropping your back knee to just above the ground.
- Return to the starting position by pushing back up with your front leg.
- Repeat the movement on the other side.
- Continue for the desired number of repetitions on each side.
Try to maintain perfect posture throughout the exercise – your head over your shoulders, your chin up, your chest up and abdominal muscles engaged to stabilise your spine, and your shoulder blades back and down.
Do not let your squatting knee slide over your toes – your front thigh should be parallel with the floor with your shinbone in a slight forwards lean and your knee aligned with the second toe of your foot.
Don’t let your back knee touch the floor.
The Prisoner Reverse Lunge Exercise is an easier version of the Prisoner Lunge Exercise – the more vertical nature of the reverse lunge means that it requires less balance.
If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.
You May Also Like…
Golf Performance Programmes – the most effective golf-specific fitness regimens on the planet, guaranteed to make you a better golfer!
Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.