EXERCISES TO STRENGTHEN YOUR KNEES
1
SUPPORTED DEEP SQUAT
This is a great warm-up for your hips , knees and ankles . Simply hold on to a golf cart , post or stretching pole and make a deep squat with your heels on the ground .
“ Supported deep squats help develop strength in your quads and total lower body while helping you maintain a tall golf posture through your torso and spine ,” White said . “ By using a support , you can more easily achieve the proper form ( with your knees over your ankles and your hips sitting back ) versus a traditional squat .
2
REVERSE TOE TOUCHES
This is a great exercise to help improve your toe touch or hip hinging .
• Slowly squat down as far as you can go , placing your fingertips on the ground directly under your toes ( or as close as you can get ).
• Keeping your hands in contact with your feet , lift your butt and extend your knees .
• Slowly repeat this process for the prescribed number of repetitions .
“ Reverse toe touches promote flexion and extension of the knee while increasing mobility in the hamstrings ,” White said .
ILLUSTRATIONS BY ARTHUR MOUNT
3
SINGLE LEG BALANCE GOLF STANCE WITH TORSO TURNS
This exercise helps develop better balance and proprioception ( your body ’ s internal messaging that drives our movement through your central nervous system ) in your golf swing and improves lower-body stability .
• Start by standing on one leg and getting into a stable golf posture .
• Lift your lead leg and cross your arms over your chest .
• Trying to keep your lower body stable , begin to rotate your trunk back and forth and try to maintain balance .
• Repeat on the trail leg .
“ All of the knee stabilizers are active to maintain your balance ,” White said . “ Adding the torso turn simulates the upper body movement needed in the swing while also engaging your lower body .”
vsga . org N OVEMBER / D ECEMBER 2017 | V IRGINIA G OLFER 39