Golfers looking for ways to improve their performance on the course are well served by engaging in a strength-training program. Although an effective golf swing is not solely the product of brute strength, endurance, ability to avoid injury and, yes, potential to hit the ball farther is aided by strengthening the body -- and your legs are a good place to start.
Hamstrings
You need a strong back for a controlled and forceful swing. Kelly Blackburn, writing on the Golf Channel website, reports that low-back weakness is directly related to weak and inflexible hamstrings. She proposes using a stretch trainer or resistance band with handles. Sit upright on the floor, wrap the strap of the stretch trainer or band around the arch of one foot, and straighten that leg. Bend the opposite knee and place that foot on the floor to maintain balance. Gently pull back on the trainer and slowly roll onto your back, extending your leg with the strap upward. Continue the tension on the trainer once you find a comfortable position to increase flexibility. Repeat the process for the opposite leg.
Quadriceps
Golfer Greg Norman's website advocates exercising the quadriceps muscles to help provide a solid base in your golf swing -- one of the keys to power. If you have access to workout machines, the leg extension is an ideal exercise. If not, using dumbbells in a step-up routine works as well. Begin by taking a dumbbell in each hand and facing a weight bench or similar elevated platform. Step onto the platform by extending the hip and knee of one leg, placing that foot on the bench and following with the opposite leg. Step down with the second leg first and then repeat the step-up, alternating the starting leg on each repetition.
Abductors
Abductors, or inner thigh muscles, are part of the hip girdle that helps to generate power in the golf swing, according to Kelly Blackburn. She recommends an exercise in which you sit upright, place the soles of your feet together and wrap the stretch trainer or resistance band under your feet. Gently pull your heels toward your groin area. Hold this position for several moments and repeat.
Glutes
Greg Norman also advocates squats -- ideally holding dumbbells -- to strengthen the glutes as well as the hamstrings and quads. Let your arms hang at your side with the dumbbells, position your feet shoulder-width apart and point your toes straight forward. Stand up tall and slowly squat as if you were sitting in a chair. Be careful not to let your knees pop out in front of you as you go down, and don't let them lock once you've gotten back to the top again. Working this combination of muscles can help to increase your balance through your golf swing.
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