2020 #GetGolfFit: Bird Dogs and Jump Squats

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


Targets: Abdominals, lower back, gluteal and thigh muscles

The bird-dog is a bodyweight exercise that strengthens the core and back. It may reduce low back pain 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.

Step-by-Step Instructions

  • Start on all fours with your hands under your shoulders and your knees under your hips.
  • Reach your right arm forward and left leg back. Keep your body as stable as possible as to work your balance. Squeez your glute to see full extension of your back leg and be careful not to over-arch your back. Next, bring both your arm and leg back in.
  • Return to the starting position, placing your hand and knee on the floor. Repeat on the other side to complete one rep.
  • Do 5 to 10 reps.


Targets: Glutes, legs, and hips

Squat jumps improve agility and power. You can use them to add high-intensity intervals to cardio workouts and build tremendous lower body strength.

Step-by-Step Instructions

  • Stand with your feet shoulder-width apart.
  • Start by doing a regular squat, engage your core, and jump up.
  • Upon landing, lower your body back into the squat position to complete the rep. Make sure you land balanced on the ball of your foot.
  • Keep good posture throughout with your chin held up and looking at the horizon.
  • Do two to three sets of 5 to 10 reps.

Follow Colorado AvidGolfer on Instagram at @ColoradoAvidGolfer

Follow Jason Witczak on Instagram at @JWitPGA

Also, follow Karin Hart on Instagram at @KarinHart

2020 Get Golf Fit Presented by Michelob Ultra

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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.

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