The Forward Lunge and Twist with Golf Club Exercise is a great way to stretch your hip flexors and glutes while improving your torso mobility.
This is a more challenging variation of the Forward Lunge and Twist Exercise, as it requires more mobility in your lower spine and obliques.
The Forward Lunge and Twist with Golf Club 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 standing tall, in perfect posture, with your arms folded in front of your shoulders, and holding a golf club against your upper arms.
- Step forwards with your left leg into a lunge – bending your left knee and dropping your right knee to just above the ground.
- Contract your right glutes and rotate your torso to the left, keeping your torso upright and the golf club horizontal.
- Relax and rotate back to neutral, then step forwards into the next lunge with your right leg by driving tall through your hips, lifting your right knee high as you do so.
- Rotate again, this time to the right, contracting your left glutes.
- Relax and rotate back to neutral, then continue to step forwards, lifting your knee high as you do so, for the desired number of repetitions with each leg.
Try to maintain perfect posture throughout the exercise – your head over your shoulders, your chin up, your chest up and abdominals engaged to stabilise your spine, and your shoulder blades back and down.
Do not let your squatting knee slide over your toes – your front thigh should be parallel with the floor with your shinbone in a slight forwards lean and your knee aligned with the second toe of your foot.
You should feel it stretching the hip flexors of your back leg and working the glutes of your front leg, then a stretch in your obliques as you twist.
Variation
If at first you find it difficult to perform this exercise while keeping the golf club parallel to the ground, try working on the Forward Lunge and Twist Exercise first.
There are a number of other lunge exercises in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here.
Target Muscles
The exercise involves mainly your gluteus maximus, quadriceps, and your internal and external obliques, and to a lesser extent your gluteus medius, psoas major, and hamstrings.
If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.
You May Also Like…
Golf Performance Programmes – the most effective golf-specific fitness regimens on the planet, guaranteed to make you a better golfer!
There are a number of other golf-specific stability exercises in the Golf Loopy Train like a Champion System.
Introduction to the Swing like a Champion System.
Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.
