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GOLF FITNESS · CARD 31
Build a Stronger Base for Your Golf Posture
Your drill at a glance
The bodyweight squat for golf builds leg strength to support a strong, controlled base for your golf posture.
This drill is from the Golf Practice Made Fun App.
You do not need weights to start working on your legs and glutes. Use a comfortable squat with your arms reaching forwards, heels down and knees following your toes. Complete two sets of nine easy repetitions, resting between sets and sooner if needed.
Watch the bodyweight squat demonstration
Watch the mygolfinstructor video linked to Fitness card 31, then follow the setup and movement checks below.
Step 1. Set Your Stance
What to do
| Action | What to do |
|---|---|
| Place your feet | Stand with your feet about shoulder-width apart and toes slightly turned out. |
| Reach forwards | Extend your arms forwards to help balance the movement. |
| Find a steady start | Stand comfortably tall with your feet planted. Prepare to bend at both your hips and knees. |
Step 2. Sit Back with Control
What to do
| Action | What to do |
|---|---|
| Bend hips and knees | Lower as though you are sitting back into a chair. Keep the movement smooth. |
| Keep heels down | Keep your feet planted as you lower. Use a shallower squat if your heels start to lift. |
| Follow your toes | Let your knees point in the same direction as your toes. Lower only as far as feels comfortable and controlled. |
Your cue: “Sit back. Heels down. Stay in control.”
Step 3. Stand and Repeat
What to do
| Action | What to do |
|---|---|
| Push through your feet | Press through your feet to return to standing without bouncing out of the bottom. |
| Keep knees soft | Finish upright without snapping or locking your knees. |
| Complete two sets of nine | Do nine easy squats, rest, then repeat for nine more. Rest sooner if needed, and stop if the movement is painful or your form fades. |
Keep the tracking simple
Count the repetitions you complete under control across both sets.
| Score | When to award it |
|---|---|
| 1 point | You lower and stand under control, keeping your heels down and knees following your toes. |
| 0 points | You lose control or cannot maintain those movement checks. |
Record one total out of 18. Keep a comfortable depth rather than chasing a lower squat or more repetitions.
George’s Conclusion
A useful squat is one you can control. Start with a comfortable depth, keep your feet planted and make the return to standing smooth. Give yourself enough rest to keep the second set as tidy as the first.
For a different body-control exercise, try the Bird-Dog Balance Control Drill.
Technique reference: ACE’s bodyweight squat guide.
