2019 #GetGolfFit: Lateral Lunge

Lateral Lunge is a stability exercise designed to create balance in your foundation and golf motion.

Class-A PGA Professional and former NFL player Jason Witczak of The Club at Pradera and Pinery Country Club and Elizabeth Martin are here to introduce you to an exercise that will give help you create stability and increase the strength and endurance in your golf game.

All you need for this exercise is a resistance band and something sturdy to anchor the resistance band to as you complete your movements.

To set up the exercise properly, tightly anchor the resistance band to an object that is immovable or firmly fixed into the ground. Create a loop on the free end of the resistance band, and tie a knot so that the loop does not change in size. Then, place the loop just above your hip bones. Stand far enough away from the anchor so that the band is taut. Lastly position yourself at a 90-degree angle from the anchor.

You’ll begin by lifting the leg that is farthest from the anchor off the ground until your quad us parallel with the ground and balancing on your inside leg. Then, lunge directly away from the anchor with your outside foot until you land. All weight should be transferred to your outside foot with your outside knee bent and your inside knee straight. Then, return to your starting position.

For the next set, face the opposite direction so that you are lunging with a different leg each time.

Critical to this exercise is making sure that you maintain fluidity in your motion through each repetition so that you can easily maintain your balance. Also, make sure that you keep the band tight throughout the whole movement so that is stays in position above your hips.

The set and repetition amounts will vary based on the golfer, but four sets of 15 reps is a great place to start. You should do two sets facing each direction.

Continuous use of this exercise will significantly improve your stability and give you a stronger and more reliable base from which to swing the golf club. Golf aside, improving stability and balance can be useful in a plethora of daily activities.

What you’ll need:

  • Resistance band
  • Anchor

How to do it:

  • Balance on inside leg
  • Lunge directly away from anchor with outside leg
  • Place all weight on outside leg with knee bent; inside leg should be straight
  • Return to starting position

You can find more of these exercises by following Golf Digest Top 50 Golf Fitness Trainer Andrew Hannon on Instagram at @Ando_PFS.

You can follow Colorado AvidGolfer on Instagram at @ColoradoAvidGolfer

You can follow Jason Witczak on Instagram at @JWitPGA

You can follow Elizabeth Martin on Instagram at @Elizabeth_Diane22

Want more golf fitness tips? Visit our LIFESTYLE PAGE.

Colorado AvidGolfer Magazine is the state’s leading resource for golf and the lifestyle that surrounds it, publishing eight issues annually and proudly delivering daily content via coloradoavidgolfer.com.

Follow us on TwitterFacebook and Instagram.

Recent Posts


2020 Tournament Series Logo

Colorado's Premier Tournament Experience


Enjoy prizes, food, music and fun at four incredible Colorado courses.