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GOLF FITNESS · CARD 32
Build Leg Strength in a Stable Split Stance
Your drill at a glance
The static split squat for golf builds leg strength and control while you work from a stable split stance.
This drill is from the Golf Practice Made Fun App.
Keep your feet in place and use a sturdy support as you lower and rise. This simple exercise gives each leg a turn at the front of the stance, with a shallow range that you can control. Complete nine repetitions with one leg forwards, rest, then change legs for nine more.
Watch the static split squat demonstration
Watch the Robust Golfer video linked to Fitness card 32, then use the supported version described below.
Step 1. Set Your Split Stance
What to do
| Action | What to do |
|---|---|
| Choose sturdy support | Stand beside a fixed rail or another sturdy support that will not slide or tip. Hold it to help your balance. |
| Place your feet | Put one foot forwards and the other back, keeping the feet about hip-width apart sideways rather than on one narrow line. |
| Raise the back heel | Keep the front foot planted and lift the back heel, with the back toes on the floor. Settle into a comfortable, steady stance. |
Step 2. Lower Straight Down
What to do
| Action | What to do |
|---|---|
| Bend both knees | Lower your body straight down into a shallow split squat, keeping your feet in place. |
| Follow the front toes | Keep your front knee pointing in the same direction as its toes. |
| Choose a comfortable depth | Use only the range you can control. Keep the support available as you lower, without forcing a deeper position. |
Your cue: “Feet stay. Body lowers. Knee follows toes.”
Step 3. Rise and Change Legs
What to do
| Action | What to do |
|---|---|
| Push through the front foot | Rise smoothly from the shallow split squat, keeping your feet planted in their starting positions. |
| Complete nine repetitions | Lower and rise under control for nine repetitions. Rest sooner if needed. |
| Rest and swap | Rest, then put the other leg forwards for nine repetitions. That makes two sets of nine: one set per leg. Stop if the movement is painful. |
Keep the tracking simple
Count controlled repetitions across both legs.
| Score | When to award it |
|---|---|
| 1 point | You lower and rise under control with your feet staying in place and front knee following its toes. |
| 0 points | You lose control or cannot maintain those movement checks. |
Record one total out of 18. Keep the range shallow enough to stay steady.
George’s Conclusion
Use the support and make each repetition smooth. The useful work comes from lowering and rising with control, so keep the depth comfortable and give both legs the same attention.
For a feet-side-by-side exercise to practise alongside this, try the Bodyweight Squat for Golf.
