TRX Single-Leg Squat: Essential Golf Fitness Drill for Strength
Single-leg strength + balance
This TRX single-leg squat drill uses the handles for support while you work on strength and balance, one leg at a time.
Keep the movement slow, choose a comfortable depth and give both sides the same attention. A small, well-controlled squat is a useful place to start.
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Watch the TRX single-leg squat demonstration
Step 1. Set up the straps
What to do
| Action | What to do |
|---|---|
| Check the anchor | Use a secure suspension-trainer anchor installed as the manufacturer directs. Check the straps and handles before putting your weight through them. |
| Face the anchor | Hold one handle in each hand and step back until the straps are taut. Keep a clear space around your feet. |
| Find your balance | Stand on your left leg and lift your right foot just off the floor in front of you. Use the handles to stay steady, with your standing knee softly bent. |
Step 2. Lower and rise
What to do
| Action | What to do |
|---|---|
| Sit back | Bend the standing knee and move your hips back as if sitting towards a chair. Keep your lifted foot clear of the floor and use the handles for support. |
| Choose your depth | Keep the standing heel down and let the knee follow the direction of the toes. Lower only as far as you can stay balanced and comfortable. |
| Return smoothly | Press through the standing foot to rise, using the straps as needed. Reset your balance before the next repetition. |
Quick movement checks
| Watch for | Try this |
|---|---|
| Your standing heel lifts | Make the squat shallower and sit back with more support from the handles. |
| Your knee falls inward | Reduce the depth and keep the knee following the direction of the toes. |
| You lose balance or rush | Put both feet down, reset and use a smaller, slower movement. |
| The movement hurts | Stop the exercise. Choose a comfortable alternative rather than forcing the squat. |
Your focus: Single-leg strength + balance
Step 3. Complete both sides
What to do
| Score | When to award it |
|---|---|
| 1 point | You complete the squat and return with a planted heel and steady balance. |
| 0 points | You do not complete a controlled repetition. |
FAQs
What equipment do I need?
Suspension trainer + secure anchor.
How do I set up this drill?
Use a secure suspension-trainer anchor installed as the manufacturer directs. Check the straps and handles before putting your weight through them. Hold one handle in each hand and step back until the straps are taut. Keep a clear space around your feet. Stand on your left leg and lift your right foot just off the floor in front of you. Use the handles to stay steady, with your standing knee softly bent.
What should I focus on during practice?
Bend the standing knee and move your hips back as if sitting towards a chair. Keep your lifted foot clear of the floor and use the handles for support. Keep the standing heel down and let the knee follow the direction of the toes. Lower only as far as you can stay balanced and comfortable. Press through the standing foot to rise, using the straps as needed. Reset your balance before the next repetition.
How should I record my practice?
What should I keep in mind when practising?
This TRX single-leg squat drill gives your legs and balance a focused task away from the course.
Give your next practice a purpose.
Find illustrated drills, save your favourites and record your practice in the Golf Practice Made Fun App.
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