Walking Heel to Butt Exercise


The Walking Heel to Butt Exercise is a great stretch that will elongate your quadriceps muscles, preparing them for exercise and helping to prevent injury, while improving your balance and stability.

The Walking Heel to Butt Exercise forms part of the Golf Movement Preparation series of innovative and dynamic exercises that will increase your core temperature, prepare your nervous system for performing the golf swing, and strengthen your body.


Figure 1.  Walking Heel to Butt Exercise Video.



  • Start by standing tall in perfect posture, your abdominal muscles engaged and your chest up.
  • Squat down and grab your left ankle with your left hand, pulling your heel to your glutes as you stand tall and raise your right arm overhead.
  • Release and step forwards with your left foot and repeat the stretch on the other side.
  • Continue for the desired number of repetitions on each side.


Engage the glutes of the leg that you are holding to help enhance the stretch, pointing your knee at the ground.

Maintain perfect posture, keeping your back straight and abdominal muscles engaged throughout – do not arch your lower back as you stretch.

You should feel it stretching your quadriceps and hip flexors.



For a slightly different challenge, try the Walking Heel to Butt (Opposite) Exercise.


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There are a number of other golf-specific movement preparation exercises in the Golf Loopy Train like a Champion System.

The Golf Loopy Perfect Warm Up, an exercise routine that has been scientifically designed to prepare your mind and body for playing golf to the best of your ability in just 7 minutes.

Introduction to the Swing like a Champion System.

Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.


» Train like a Champion home page.

» Swing like a Champion Home Page.

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