The Plié Squat Exercise is a great way to strengthen your quadriceps and glutes.
The Plié Squat Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
Figure 1. Plié Squat Exercise Video.
Steps
- Start by standing tall with your feet wider than shoulder-width apart, your feet turned out by 45 degrees, and your arms raised straight in front of your chest.
- Initiating the movement with your hips, squat back and down until your thighs are parallel to the ground.
- Return to a standing position by pushing through your hips.
- Repeat for the desired number of repetitions.
Do not let your knees slide forwards past your toes, or collapse to the inside, during this exercise. Keep your chest up, your tummy in, and your back flat.
You should feel it working your glutes and quadriceps, and to a lesser extent your hamstrings and hip adductors.
Variation
You may, at first, find it difficult to keep your hips back as you squat. You can make this easier by holding a light weight in your hands to aid your balance.
There are a number of other squat exercises in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here.
How Will It Benefit Your Golf Swing?
To perform a great golf swing, you need enough leg strength to transfer your body weight onto your lead leg and to extend your hips up through impact. This creates a huge amount of force against the ground, which in turn is applied back into the your golf swing by the ground, a phenomenon known as Ground Reaction Force (GRF).
Preparing your muscles and nervous system to effectively use your legs during the golf swing is crucial for generating power.
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There are a number of other golf-specific strength and endurance exercises in the Golf Loopy Train like a Champion System.
The Golf Loopy Perfect Warm Up, an exercise routine that has been scientifically designed to prepare your mind and body for playing golf to the best of your ability in just 7 minutes.
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.
