Ever notice how balance is challenged when you speed up your swing? You may even notice that you need to slow down your backswing or downswing just to maintain your balance. Many golfers (and everyday athletes) struggle with balance while integrating speed. It may not be about your age – it could be about how you train.
Why Single Leg Training Works
Single leg exercises are one of the most effective ways to build true balance, stability and strength. When you stand, hinge or squat on one leg, your body has to recruit more muscles – especially those deep stabilizers in your hips, core, ankles, feet and toes. And when you train on one leg, you can compare the strength and control of each side.
It’s also about training your body to own your movements by generating the movement from the foot connection at the ground. Think of a cannon with a heavy base that then can propel the cannon ball far. Now imagine you put the cannon on a canoe. The base is now unstable, and the cannon ball has no chance! Your ground connection needs to be stable too, and single leg exercises highlight the weak links and imbalances. Only then can you remediate the weaker side with more training.
My Go-To Single Leg Moves
For today’s lesson, train barefoot to minimize support from shoes and increase your “feel balance” or proprioception starting with the foot/ankle connection to the ground.
• Single Leg Ankle Load/Lift: Plank against a wall at an angle to create maximum ankle motion. Using one leg, lower and lift the heel through the full range of motion until fatigued. Switch legs and repeat, then finish with a set using both legs until fatigued.
• Single Leg Deadlift: Stand tall, hinge at your hips, and reach one leg back as you lower your chest. Keep your hips level and core braced. This one is a favorite for golfers because it mimics the weight shift in your setup position. Use dumbbells to increase difficulty.
• Single Leg Hip Roll: Now roll your pelvis closed and open from the deadlift hinge. Create a contraction in the closing angle while feeling a stretch in the opening side.
• Lateral Bounding: Bound side to side from right to left and back again. Try to stick the landing as you load and launch from one leg to the other leg multiple times.
Drive each of these movements from the ground up with as little support as needed. Try adding these exercises to your routine two or three times a week. You’ll notice better control and balance in each phase of your swing as you add more speed. You’re also likely to notice improvements in everyday tasks. As you continue to train and gain more balance, you’ll gain the confidence to add even more speed to your swing.
Pam Owens is the Director of Fitness for Royal Oaks Country Club in Houston and the owner of Pam Owens Fitness. A four-time Golf Digest Top 50 Fitness Professional, Pam helps golfers all over the world get lean, bendy and powerful with online or in person coaching. Ready to take your training further and build better balance, mobility, and performance for your golf game, sign up for more actionable tips and insights here.
