GetGolfFit 2020 Ep.4: Banded Lateral Steps and Bodyweight Squats

In this edition of Get Golf Fit presented by Michelob Ultra, Jason Witczak and Karin Hart demonstrate two exercises: Banded Lateral Steps and Bodyweight Squats. These exercises will help you build strength, gain power and improve flexibility to see improved performance on the golf course.

BANDED LATERAL STEPS

Targets: Lower body (Glutes emphasis also targeting quadriceps, hip flexors and hamstrings)

Banded lateral steps are an exercise that strengthen and tone the lower body. They may improve power and balance and help improve your body’s support during a golf swing. Many other muscles are engaged and used for stabilization during this exercise as well, like your hip flexors.

Step-by-Step Instructions

• Place a resistance band around, and just below, your knees.
• Begin standing with feet directly underneath your hips, and squat about halfway down.
• Take a step sideways to the right. Stay balanced on your feet as you step.
• Step to the right 10-20 times, then reverse directions, stepping to the left 10-20 times. Repeat for three sets.

BODYWEIGHT SQUATS

Targets: Lower body (Quadriceps, hamstrings and glutes)

Bodyweight squats are a very popular exercise that strengthen the lower body. They may improve mobility and balance and help improve your body’s support during a golf swing. Many other muscles are engaged and used for stabilization during this exercise as well, like your glutes.

Step-by-Step Instructions

• Stand facing forward with your chest up.
• Place your feet shoulder-width apart.
• Bend at your knees and hips, sticking your butt out like you’re sitting into a chair. Keep your chest lifted and your spine neutral and do not let your lower back curve.
• Squat down, keeping your head and chest lifted. Keep your knees over your ankles and press your weight back into your heels.
• Push through your heels to bring yourself back to the starting position.
• Do 10-20 reps just like that.

Follow Colorado AvidGolfer on Instagram at @ColoradoAvidGolfer

Follow Jason Witczak on Instagram at @JWitPGA

Also, follow Karin Hart on Instagram at @KarinHart

Visit the official Michelob Ultra site here.

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