Hamstring Stretch Golf Warm Up Drill: Move Gently Before You Play

by | Golf Fitness Drills, Indoor Golf Drills, Warmup Drills

App golfer in white lace-up golf shoes performing a supported standing hamstring stretch with two clubs, front heel down and toes raised.

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DRILL OVERVIEW

Hamstring Stretch Golf Warm Up Drill: Move Gently Before You Play

Your drill at a glance

Golf fitnessDrill category
Gentle hamstring mobilityBenefit
5 minutesPractice time
2 / 10Difficulty
Two golf clubsEquipment
Hamstring warm-up: stagger the feet, hinge gently with support and return before switching legs

This drill is from the Golf Practice Made Fun App.

Step 1. Watch the supported stretch

The video starts at 3:56. Notice the staggered feet, the forward hinge from the hips and the front heel staying down as the toes lift.

Watch the demonstration on YouTube from 3:56.

Step 2. Set up and move gently

wrist strengthen golf warmup
Begin standing tall with a club in each hand.

Stand tall and place the clubheads on the ground in front of you. Hold the grips lightly so you can use them as a balance reference.

hamstring stretch golf warmup
Step one foot forward and the other back to create the supported starting position.

Bring one foot forward and the other back. Leave enough width between your feet to feel steady, rather than forcing yourself onto a narrow line.

hamstring stretch golf warmup
Hinge forwards with the front heel down, then lift the front toes only if comfortable.

Keep your back long and hinge gently from the hips towards the front leg. Stop at a mild stretch in the back of that leg. You can lift the front toes while keeping the heel down if that remains comfortable.

Come slowly back to standing, switch legs and repeat. Avoid bouncing or forcing the front knee straight. Stop if the movement causes pain.

MovementWhat to do
1. Find your balanceStand on level ground with a club in each hand for light support.
2. Stagger the feetStep one foot forwards and the other back, keeping a steady base.
3. Hinge gentlyMove from the hips until you feel a mild stretch. Keep the front heel down.
4. Return and switchCome upright slowly, then repeat with the other leg forward.

What to watch for

What you noticeWhat to try
Rounding to reach lowerMake the hinge smaller and keep your back long.
Wobbling or leaning heavilyWiden the stance slightly or use a stable support.
A strong pullEase out of the position. Aim for a mild, comfortable stretch.

Step 3. Complete your round

Branded stick figure in a blue polo and golf shoes beside eighteen ticked practice boxes. One repetition. One tick.

What to do

Complete 18 gentle repetitions: nine with each leg forward. One repetition is a small hinge into a comfortable stretch, followed by a slow return to standing. Alternate legs after each repetition.

Use the same easy range each time. There is no need for a long hold or a deeper stretch to earn a tick. Take a short break after six and twelve repetitions if needed.

First nine: Complete nine small hinge-and-return movements, alternating legs: five on the first leg and four on the other. Second nine: Continue alternating for nine more: four on the first leg and five on the other. Each leg totals nine; rest whenever needed.
ScoreWhen to award it
1 pointYou complete the shot, routine or movement described above.
0 pointsYou do not complete the attempt.
Add your completed attempts for a total out of eighteen.

George’s Conclusion

George, scratch golfer and mad inventor of the Golf Practice Made Fun App, holding a phone at the range.

Keep this stretch gentle and steady. Find your balance, hinge a little from the hips and give both legs equal attention. Use it as one part of your warm up before progressing to easy golf movements.

Explore another simple movement with the Shoulder Stretch Golf Warm Up Drill.

MAKE THE NEXT BUCKET COUNT

Pick a card. Practise with purpose.

Explore the Golf Practice Made Fun App: Putting, Chipping, Bunker, Wedge play, Long game, Golf fitness and Mind game.
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