The Glute Bridge (Marching) Exercise will improve the consistency and power of your golf swing by increasing the stability of your lower body, and it will decrease your risk of injury.
Training your glutes will help them to absorb the stresses placed on your body during the golf swing, and when walking the course, thus preventing strain on your knees and lower back.
The Glute Bridge (Marching) Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.
Steps
- Start by lying face up on the ground with your arms at your sides and your knees bent. Place your feet flat on the floor, hip-width apart with your toes facing away from you.
- Gently contract your abdominal muscles to flatten your lower back into the floor.
- Gently exhale and lift your hips up off the floor, keeping your abs engaged, until your knees, hips, and shoulders form a straight line.
- Hold your hips still while you lift your right knee to your chest.
- Return your right foot to the ground and repeat with your left knee.
- Repeat for the desired number of repetitions.
Avoid pushing your hips too high, which can cause hyperextension (arching) in your lower back. Keeping your abs strong helps to prevent excessive arching in your lower back.
Initiate the movement with your glutes, and maintain control using your hips. Keep your hips level with the floor, and push your tailbone away from the top of your head. Do not let your hips drop as you raise each knee.
You should feel it working your glutes, and to a lesser extent your hamstrings and lower back.
Variation
There are a number of interesting variations on the Glute Bridge in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here.
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