Single Leg Sit Backs

Golf Digest fitness advisor Ralph Simpson, a former trainer on the PGA Tour, demonstrates a simple activation exercise you can do at home or before a round that will help strengthen your gluteal muscles.

Released on 2/12/2016

Transcript

00:00
Ralph Simpson here for a fitness tip on Friday.
00:03
How to activate your gluteal muscles
00:05
and strengthen your butt muscles for better golf performance
00:09
as well as optimal knee, hip, and low back function.
00:13
Find a surface about pelvic height.
00:15
I have a bar here at my gym,
00:17
but you could use a countertop and a sink
00:19
it's just about the perfect height.
00:20
I call these a sink single leg sit back,
00:23
if you're using a sink.
00:24
Hold on with one hand,
00:26
the hand of the side you're exercising,
00:28
lean back and sit back.
00:30
It's called a single leg sit back.
00:32
When you sit back two rules will guide you:
00:36
keep it real, drive your heel
00:38
and when in doubt, poke your butt out.
00:40
Both of those rules will activate the correct muscles.
00:44
When you do a single leg sit back you'll activate
00:46
the side of the hip, the gluteus medius,
00:48
as well as the gluteus maximus,
00:50
two hard areas to activate together.
00:52
Double leg squats miss the gluteus medius.
00:55
This is one way for you to activate the correct muscles.
00:58
If you need extra load, put a weight in your opposite hand,
01:01
that will overload the pelvis.
01:03
Keeping your pelvis level
01:04
the whole time the exercise is performed
01:06
assures that you're going to activate
01:08
the gluteus medius and the thigh in the correct timing.
01:12
Thank you very much.
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