Get longer off the tee with this 10-minute leg workout
This golf-fitness routine from Andrea Doddato will help you train a more powerful swing—no equipment needed.
To generate more power in your swing, you need to build a strong and stable lower body. This 10-minute workout from Andrea Doddato, one of Golf Digest’s Top 50 Fitness Trainers, will help you develop a more efficient and explosive swing.
How it works
Doddato’s circuit is a super set, which means you will complete the exercises back-to-back for 60 seconds each. Once you’ve made it through all four moves—a total of four minutes—take a 30-to-45-second break. Then, do it all over again. Ready? Let’s go.
Doddato’s crossover lunges are great for hip mobility because they primarily work the adductors, the muscles on the inside of your thigh which are key for internal hip rotation. Mobile hips will help you load up the backswing, sequence your downswing, and keep your speed through the finish.
This exercise is similar to a regular lunge, but instead of stepping directly back, step diagonally behind the other leg—similar to a curtsy. As you step back with your left foot, it should land about a foot or two outside of your right leg. When you squat down, your upper and lower leg should form two 90-degree angles. Get as low as you can, then come back up and return to your start position. Complete 30 seconds on your left leg, switch leg positions, and do the same on the opposite side.
Single-leg workouts are great for stability, and Doddato says this move is even better at strengthening the muscles on the backside of your body while helping you maintain your spine angle when you swing. If you’re someone who stands up in your swing, the ability to maintain your spine angle will really help you hit shots more solidly.
With your feet shoulder-width apart, place a water bottle a few inches in front of you in the middle of them, at about the middle of your stance. Shift your weight into your left leg and hinge at the waist. Try to touch the water bottle. Let your right leg extend behind you to counterbalance the reach. To maintain your posture, keep your chin level with the ground. Once you touch the bottle or get as low as you can, return to the starting position. Rinse and repeat. After 30 seconds, switch arm and leg positions.
By widening a standard squat, Doddato says you can get a deeper adductor stretch while helping activate your glute muscles. No muscles are more responsible for generating power in the golf swing than the glutes. This move also prevents a common swing fault called early extension, in which the golfer’s pelvis moves toward the ball during the downswing, causing poor contact.
Start with your feet a little wider than shoulder width distance then perform a squat. Remember to keep your chest up as you reach the bottom of the movement. Try to plant your feet into the ground, then drive back up.
This exercise is two-fold. Doddato says it increases the explosiveness of your swing by utilizing the ground for better leverage. It also makes your legs more stable, which helps eliminate swaying or sliding.
To complete a lateral bound, get into an athletic position. Push off of your left leg, then land on your right leg. The objective is to travel as far as possible while remaining in control. Let your arms swing as you bound to help keep your balance.
Players of all fitness levels should be able to complete this circuit for 10 minutes. As you build up your stamina and strength, you’ll be able to increase your time and distance.