Lower Extremity Exercises

It’s no secret that being strong is beneficial for nearly all sports, golf included. Torrez-Ronda et al. highlighted numerous studies showing significant correlations between leg strength, leg power, vertical jump, and standing long jump to club head speed (9). High club head speed is what the pros have, and amateurs want. How many of you sit on the couch on Sunday watching golf and say, “if I could hit it that far, then I could shoot those kind of scores too.”  We’ve all said something along those lines at some point. The pro’s hit the ball really far which is a huge advantage. Sure, their technique has a huge impact on their distance and accuracy, nobody would debate that, but they also are a lot stronger than most of us. Even the smaller looking golfers like Justin Thomas and Jordan Spieth are likely much stronger than people give them credit for, and likely much stronger in the muscles that matter. Researchers have found that through strength training program combined with plyometrics and core exercises, golfers can have an increase in club head speed, ball speed, and distance between 4-6.4% (11).

 In the Swing EMG article, we learned which muscles in the lower body are most active during the different phases of the golf swing. This article will discuss how to target those muscles to make them stronger and improve your game.

Gluteus Maximus

The Glutes get all the attention and it’s deserved. The famous Tiger interview about needing to “activate” his Glutes got everyone talking about the importance of Glutes in the swing. Like almost everything Tiger says about golf, he was spot on. The Glutes are hugely important in the golf swing, especially the trail Gluteus Maximus. In the EMG article, we learned that lower handicap golfers activate their trail Gluteus Maximus significantly better than high handicap golfers. A 2016 study which looked at the EMG differences between high and low handicap golfers suggested that high handicap golfers specifically strengthen the Gluteus Maximus to improve their swing (22). Of the 10 leg muscles they studied, the Gluteus Maximus was the one muscle they singled out to specifically strengthen. So let’s look at the best exercises for the Gluteus Maximus.

The Gluteus Maximus is the primary muscle responsible for hip extension. It also has a major role in hip and pelvic stability as well as external rotation of the leg. (1)

• Step Ups

  • This was identified as the exercise with the highest activation of the Gluteus Maximus. (1)

  • Can be done stepping up forward or to the side (lateral).

  • The higher activation is due to the Gluteus Maximus extending the hip while simultaneously maintaining pelvic control and preventing femur adduction and internal rotation (so called “valgus collapse” of the knee). (1)

  • Still possible to achieve high levels of activation with just bodyweight. (1)

• Barbell HIp Thrust

  • Done in a position with upper back on a weight bench, feet on the ground, barbell or weights resting across the hip joint.  Let hips sink toward the ground, then “thrust” hips back up toward the sky.

  • Elicits very high activation levels even with low loads. (4)

  • Best foot positions to focus on the Gluteus Maximus is with knees flexed to 90 degrees, feet rotated so toes point outward, feet wider than hip width. This helps to decrease activation of the Hamstrings. (4)

  • Highest levels Gluteus Maximus activation are achieved near the very end of the exercise when hips are at the highest point and hip joint is near full extension. (4).

  • The mechanics of this exercise favor increased activation of the hip extensor muscles compared to more conventional exercises (4)

• Squats (double and single leg)

  • Traditional 2-legged squat

    • Stance width wider than the hips with feet externally rotated so the toes point outward helps to increased Glutes Maximus activation (4, 28)

    • There is contradictory research on Partial Squats vs Deep Squats for increasing Gluteus Maximus activation, with most research leaning toward no difference based on depth (28)

      • Partial Squats are preferred to reduce injury risk and also reproduces movement range of motion used during golf swing

      • There is a strong correlation to partial squats and vertical jump height (20). Vertical jump height is associated with increased club head speed (14).

      • The author of this article recommends using Partial Squats; i.e. descending until knee flexion is 90 degrees then ascending. 

    • Front Squat increases Gluteus Maximus activation but caution should be advised since it also increases Back Muscle activation. (28)

  • Single Leg Squat

    •  Peak vertical ground reaction forces (10), activation of Gluteus Maximus and Gluteus Medius (2,7,5) are significantly higher with Single Leg compared to 2-legged Squat.

    •   Some studies have shown greater strength gain with Single Leg compared to 2-legs. (8)

    •   Produced similar activation of muscles with significantly less load on the spine (10) which significantly decreases risk of injury.

    •   Unused foot behind the body is better than in front of the body. (10)

    •   Forces the Gluteus Maximus to work as pelvic/hip stabilizer as well as power hip extensor (2) which is how the Gluteus Maximus is used during the golf swing.

    •   Allowing the back foot to rest on a box/bench decreases the stabilizing demands of the Gluteus Maximus and possibly allows for greater force generation. (10)

    •   The author of this article highly recommends this exercise for all people.

• Deadlifts

  • Deadlifts are not the best exercise for targeting the Gluteus Maximus.

  • Single Leg Deadlifts increase Gluteus Maximus activation (26) and are great for working on hip/pelvic stability and balance.

  • Traditional Deadlift shows increased Quadriceps and lower back muscle activity. (5)

    •  Lower back muscle activation higher than the Gluteus Maximus and Hamstrings for all variations. (5)

    •  Increased Hamstrings activation vs Hex Bar Deadlift. (6)

  • Hex Bar Deadlift shows increased quadriceps activity but with reduced lower back muscle activity. (5)

  • Romanian Deadlift or Straight Leg Deadlift increases Hamstring activation due to having to hold knee in fixed position. (5)

  • Single Leg Deadlift shows 6% more activation of the Gluteus Maximus than traditional deadlift. (26)

• Lunges

  • Can be done with bodyweight, barbell, or dumbbells making it great for in the gym or at home.

  • Shows high activation of the Gluteus Maximus. (3)

• Double or Single Leg Bridge

  • Great for performing at home or for those who are weak or just starting to get into exercise.

  • Very similar activation pattern to Barbell Hip Thrust.

  • Double Leg should be done in a position with knees flexed to 90 degrees, feet wider than hip width, feet externally rotated so toes point outward to increased Gluteus Maximus activation. (1)

  • Single Leg Bridge leads to high activation of the Gluteus Medius as well. (9)

  • To increased difficulty for those using at home and without weights, place a sports ball such as a soccer or basketball under the foot during a Single Leg Bridge. This also increases Hamstring activation and decreases Quadriceps activation.

Hamstrings

If the Glutes are the star of the show, then the Hamstrings should win the Oscar for Best Supporting Actor. They are the Scottie Pippen to Michael Jordan. While everyone is staring at the Glutes, they often miss the Hamstrings that are doing just as much work and are just as important to the power development of the swing.  Today, we will shine that spotlight on the Hamstrings, even if it’s just for a couple paragraphs.

Research has shown that Hamstring strength is a large contributing factor to athletic performance, where stronger Hamstrings shows better performance (3). We know the Hamstrings are very active during the golf swing on both legs, especially the trail leg during the early downswing as we learned in the EMG article. We also have other athletic testing that points to Hamstring strength and power being very important for golf. Follow me here.

We know that for the golf swing, vertical jump height and standing long jump are both correlated with improved golf performance (14, 9, 16).  Kotsifaki et al. (19) tells us that for vertical jump, the hip, knee, and ankle all contribute equally, about 33% each. For the standing long jump however, the hip and ankle are responsible for 87% of the power needed to produce the movement (19).  This shows us that hip extension power is hugely important for jumping and therefor golf performance. If we look further into which specific muscles are contributing the bulk of the work for the hips with jumping, we now finally find the spotlight landing on the Hamstrings. Wong (24) tells us that the Glutes “do not seem to be essential for jumping”. They used computer models to show that strengthening the Hamstrings produces significant increases in jump height, whereas strengthening the Glutes did not show any improvement. The Quadriceps, Hamstrings, and Gastrocnemius (calf) muscles are the stars for vertical jumping (24). The Hamstrings and Gastrocnemius are the stars for standing long jump. Thus, Hamstring strength is something we need to make sure we specifically address if we want that explosive power that leads to improved golf.  

• Nordic Hamstrings

  • Is the exercise with the highest Hamstrings activation. (3)

  • The downside is that this is an extremely difficult exercise and typically requires a partner though it can be done solo with some creativity.

• Deadlifts

  • All variations show very high activation. (3)

    • Stiff Leg Deadlift

      • Should be done around 30 degrees of knee flexion which is where the optimal length for Hamstring force production is achieved. (26)

      • Hamstring muscles show greater muscle activity when performing exercises that holds the knees in a fixed and extended position such as Romanian Deadlift or Straight Leg Deadlift. (5)

    • Single Leg deadlift

      • EMG is significantly higher for Hamstrings, Gluteus Maximus and Gluteus Medius than traditional Deadlift. (26)

• Hamstring Curls

  • Show very high Hamstring EMG activity. (3)

  • Double the Hamstring activity compared to traditional Double Leg Squat. (27)

  • The isolated Hamstring muscle curl exercise appears to be the most efficient exercise to strengthen the Hamstring muscles in those new to exercising. (30)

  • Note that in functional tasks such as the golf swing, muscles do not work in isolation.  They work together with other muscles to produce a desired movement. Hamstring curls are a good way to target the Hamstrings if they need more attention, but this should not be the only Hamstrings exercise you perform.

• Squats

  • Double Leg

    • Shows only moderate EMG activity. (3)

    • Studies show EMG activity is only about ½ of that found during leg curl or stiff leg deadlift. (27)

    • Squat depth did not impact Hamstring activity therefore squat depth should be chosen based on sport demands (27). For golf, partial squats should be preferred.

  • Single Leg

    • Some research shows similar muscle activation of Hamstrings compared to Double Leg Squat (10), however other studies show possible increased Gluteal and Hamstring activation for Single Leg Squat compared to 2 Leg Squat. (25)

 Quadriceps

The Quadriceps are the muscles that are in the front of your thigh. There are 4 muscles that make up the Quadriceps, hence the name, QUAD-riceps. They work together to extend, or straighten, your knee. One of them also works as a hip flexor as well but for our purposes we will only speak to their function as knee extensors. We know that the Quadriceps are very active in the lead leg from the top of the swing to impact. They help provide the jumping motion you see in golfers where the lead foot leaves the ground like with Justin Thomas, Lexi Thompson, or Scottie Scheffler.

The early downswing shows peak activation of the Quadriceps on the lead leg to straighten the knee.

• Traditional 2 Leg Squat

  • Showed very high activation of the Quadriceps (2)

  • Shows greater Quadriceps activation compared to Single Leg Squats (10)

• Forward Lunge

  • Shows very high activation of the Quadriceps (2)

  • Also has great activation of the Gluteus Maximus (3)

  • Can be done with bodyweight, barbell, or dumbbells making is great for in the gym or at home.

• Traditional Deadlift

  • Shows higher activation of Quadriceps than Gluteus Maximus or Hamstrings. (5)

  • Do be aware that the Back Muscles are very highly activated during this exercise so people with a history of back issues should show caution. (5)

• Hexagonal Bar Deadlift

  • Shows high Quadriceps activity with a reduction in Back Muscle activation making them a better choice for those with back issues. (5)

• Traditional Split Squat (rear foot on box)

  • Shows high Quadriceps activation (5)

  • The set up allows for greater squat depths to be achieved. This study showed the more the knee flexes the greater the Quadriceps activation. (5).

  • Greater Quadriceps activation than the Single Leg Squat due to greater knee flexion. (5)

• Knee Extension

  • Very high activation of the Quadriceps (30)

  • Shows higher activation of Quadriceps than Leg Press or Squat. (30)

• Leg Press

  • Better Quadriceps activation than 2 Leg Squat (30)

  • Activates the Gluteus Maximus very well also. Doing Leg Press could be a more effective use of time than using separate Quadriceps and Gluteus Maximus exercises. (29)

Gluteus Medius

The Gluteus Medius muscles make up your so called “side butt”.  They sit on the extreme sides of your hips and have a couple of jobs. Their primary role in the body is to act as a hip and pelvic stabilizer while in standing (9) but they also function to abduct the leg away from the body. We know that in the golf swing the Gluteus Medius works very hard to stabilize the pelvis throughout the swing especially in the lead leg. While it’s not one of the “sexy” muscles like the Gluteus Maximus or Quadriceps, it is still an important muscle not to overlook. A 2023 study shows us that the “Gluteus Medius is prone to weakening and inhibition, which has been linked to a number of injuries, including chronic pain, and severely impacts sports performance” (31). Weakness in the Glutes Medius leads to poor posture and impaired balance, both critical elements of the golf swing (31). So let’s look at some exercises specific to the Gluteus Medius.

• Anything done on one leg

  • Studies have shown single leg stance training increases activation of the Gluteus Medius. (8)

  • Some studies have shown single leg stance training can produce greater strength gain than double leg training. (8)

  • Has the benefit of using lower loads which are easier on the body and reduce the risk of overuse injuries in athletes. (8)

• Single Leg Squats

  • Shows high activation of the Gluteus Medius. (2)

  • Significantly higher activation than during the 2-legged squat. (2)

  • Peak vertical ground reaction forces greater for Single Leg than Double Leg Squats. (10)

  • One of the best overall exercises for the lower body.

• Single Leg Deadlift

  • EMG activity of the Gluteus Medius, as well as the Gluteus Maximus and Hamstrings is higher during the Single Leg Deadlift than during the Traditional Double Leg Deadlift. (26)

  • This is an excellent exercise to work on dynamic control of the hip stabilizers, Gluteus Medius, at the same time as the hip extensors, Gluteus Maximus and Hamstrings. (26).

• Standing Hip Abduction

  • Works the Glutes Medius in 2 ways:

    • Stance Leg works as a hip and pelvic stabilizer.

    • The moving leg works the Glutes Medius as a hip abductor.

• Single Leg Bridge

  • Generates high activity in the Gluteus Medius. (9)

  • Can be done with weight across the hips similar to the Barbell Hip Thrust.

Please note that this is not an exhaustive list of the exercises that target these specific muscles. It would be nearly impossible to list all the exercises and variants of exercises that target these muscles, but these are common exercises that target these muscles. Most of them you might already be familiar with and may even be doing already. For those that are not familiar with these exercises a similar internet search will result in thousands of pictures, articles, and videos explaining how to perform them.  That is not the goal of this article. The goal of this article is to make sure you understand the exercises that target muscles that are important for the golf swing. Gaining strength and muscle is very hard work. Working your tail off all winter only to find out you might not have been targeting the correct muscles would make for a very bad day. This is simply a guide to get you in the right ballpark.

Summary

·      Better overall strength is shown to improve golf performance.

·      Single Leg Squats work all the muscles we want to target and may increase strength better than 2 legged squats.

- Single Leg Squat shows higher ground reaction forces that 2 legged squats

·      Squat depth has no impact of Gluteus Maximus or Hamstrings activation.

   - Squat depth to 90 degree of knee flexion is preferred.

·      Deadlifts work the Quadriceps and Hamstrings but not the Gluteus Maximus.

   -Single Leg Deadlifts are great for working hip/pelvic stability as well as hip extensors

which are both very active during the swing.

·      Lunges and Step Ups are great exercises for strengthening the Gluteus Maximus and Quadriceps and can easily be done at home.

All images obtained and edited from Freepik. Courtesy user kjpargeter.

 References

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