The glutes are the king of the golf swing!
They keep us stable during the movement by allowing rotation rather than sliding left to right, whilst also being the biggest muscle in the body, so generating a lot of power to hit the ball. You have 3 glute muscles and these exercises help to work them all.
This exercise focuses on the smallest of your glute muscles which is on the side of your hip. Laying on your side, hips, knees and feet all on top of one another. Not allowing the hips to rotate and keeping your feet together, raise your top knee up as far as you can. Feel the side of your hip working and do this for 3 rounds of 12 each side.
Using a mini band adds an extra stimulus to the smallest glute muscle on the side of your hip whilst also engaging your big muscles. Laying on your back with your feet under your knees, hip width apart. Place the band around your knees and make sure you keep it tight the whole way through. Drive through your heels to raise your hips up to be in line with your shoulders and knees. Slowly lower back down, keeping your hips off the floor and repeat. Do 3 rounds of 12 bridges.
Single leg dedlift
A brilliant exercise to develop strength all down the back of the body whilst also challenging your balance. Start on your right foot, holding weights in your hands. Roll your shoulders back and squeeze your shoulder blades throughout the movement. Have a small soft bend in your right leg for comfort so it’s not locked out but maintain this angle throughout. Hinge from your hips to lower your shoulders towards the floor. From here use your hamstrings, glutes and lower back to pull yourself back to the starting position. Slow and smooth is key to keeping good balance through this move. Complete 3 rounds of 12 on each side.
The squat movement is transferable to so many day to day movements that we do, not just golf. Holding your weights in your hands, shoulders rolled back and shoulder blades squeezed. Your feet are shoulder width apart and toes pointing straight or slightly out. Keeping your chest tall allow you knees and hips to hinge as you lower down, making sure your knees are over your feet throughout the move. Stand back up with intent and repeat 12 times for 3 rounds.