Improve Your Lower Body Strength for Greater Distance

Are you looking for greater distance off the tee?  If you want to get the most out of your swing then start with the split squat to strengthen your hips, hamstrings, and quads.

The split squat is a multi-joint exercise that targets several muscle groups across your lower body.  It also allows you to focus on good balance throughout the exercise, which is required in an efficient golf swing.  

You can perform the split squat with just your bodyweight, dumbbells or with a resistant band as illustrated in the picture below. 

To perform this exercise, 1) start with your hands on your hips and bring your shoulders back. 

2) Step forward with one foot and balance your weight toward your front heel. With your back foot, raise the heel so that only your toes are bent and touching the floor with your shoelaces facing forward. 

3) Next squat down so that the back knee almost touches the floor.  Notice how I keep my hips in a straight line with my feet.  

You can measure your forward stride utilizing a small step or platform.  A raised platform helps to reduce some of the pressure on your front foot.  

4) Hold the squat down  position for 2-3 seconds then raise up for one second and back down for 2-3 seconds. Repeat this rep 10-12 times with each leg. 

Try performing this exercise in front of a mirror to help with your balance.  

To challenge your body and your balance, try mixing the exercise by alternating each foot as you walk forward or by alternating legs backwards into a reverse squat.

I am confident that if you add this fundamental exercise, 1-3 times a week, into to your weekly schedule, you will begin to build lower body strength for a more powerful golf swing for greater distance.  

For more information on how to strengthen your core and lower your score, register now for my 6-week program, “Conditioning for Golf” class beginning at 5:30-6:15 p.m., March 18-April 22.  RSVP: calendar page. 

Tami Bealert, Director of Instruction


Cell: 734-731-0238