The famous quote by Sam Snead while playing a round with the president “Put your ass into it, Mr President” is as true as it is hilarious! The glutes are a huge source of power in the golf swing, if yours are lacking in strength then you are missing out on a whole heap of distance! The Glutes also help to protect your lower back from injury as they help stabilise the joint and take a large share or any strain placed on the low back, neglecting them is asking for trouble.
Below are 3 simple exercises you can do at home to strengthen your glutes and add some yards to your drives! They are to be done together in a circuit style workout so perform one set of each exercise back to back with no rest. Each set is 10-15 reps. Rest 30-60 seconds between circuits. Repeat for a total of 5 circuits. This workout requires a red resistance band for one exercise, I highly recommend buying one and you can get one here from Amazon – Exercise Bands
Exercise 1 – Glute Bridge
This exercise is simple yet effective –
- Lay on your back with arms by your sides, legs bent and feet flat on the floor around 6-8 inches from your butt.
- Breath in and brace your core as you bring your butt off the floor by driving through your heels.
- Squeeze your glutes hard as you form a straight line from shoulders to knees and hold this position for a count of 3.
- Slowly lower to the floor and repeat
Exercise 2 – Glute Leg Raise
- Start on all fours, with knees below or slightly outside the line of your butt.
- Breath in and brace your core as you slowly lift one leg and straighten it behind you.
- Squeeze your glute as you hold the leg in the air for a 3 count.
- Slowly lower back to the ground and repeat on the other side, that’s one rep.
Exercise 3 – Resistance Band Squat-to-Pull Through
- Attach a red resistance band to something low down and sturdy (I used a chest of drawers)
- Stand with feet just outside shoulder width and feet pointing slightly outwards.
- Grab the band with both hands through your legs, you may need to move further away from the attachment as the band should be fairly tight.
- Pin your upper arms to your chest, they stay here through the whole movement.
- Push your hips back and Squat down, allowing your hands and arms to move between your legs with the band.
- Push through your heels and thrust your hips forwards as you stand back up and feel as though you are trying to thrust the band away from the attachment.
- Squeeze and hold this position for a second then drop back into your next rep.
Here is the workout in action:
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Golfer and gym goer. I enjoy helping people achieve their golfing goals by providing exercises and workouts to improve performance and giving people insights into my own golf training.