In the last few years, there’s been a lot of talk about the importance of golf fitness. What once was a specialized niche of a few forward-thinking trainers is now everywhere. Everyone from the commercial gym down the street, to the boutique personal training studio, to your local golf course, to new certification programs sponsored by golf equipment manufacturers seems to be offering the golf fitness program or trainer that will really work for YOU!
Inevitably, the emphasis of all of these programs is working on the “core” — whether it’s strengthening or stretching or balancing or everything in between, the widespread consensus is that core development is the key to improving.
Now, I agree that core work is very important. I’m in the business after all, and I’ve seen again and again, year after year, how beneficial a well-designed golf-specific program can be to professional golfers, recreational golfers and senior and junior golfers alike. But let’s take a step back and focus on the importance of an often overlooked body part that is crucial to the golf swing; your legs. A little bit of exercise can go a long way, but often, golfers (and even golf fitness trainers) forget that the legs are pretty strong in general since they spend all day every day carrying us around and supporting the weight of the rest of our body. So not only is working the legs important to the golf game, working them enough is the key. A well-designed fitness routine will incorporate quite a bit of leg work through
challenging, bi-lateral, leg-specific exercises. And it pays off. You will see benefits even
from the most basic leg exercise.
But don’t take it from me! Take it from Lorena Ochoa, quoted in Golf Digest magazine last August: "All the power in my golf swing comes from my hips and legs. I do a lot of running and leg workouts, and that gives me a big advantage. My lower body is pretty fast. As long as I get the sequence right from the top, letting my legs and hips get a head start on the downswing, I can keep all the energy I have in my upper body and release it at the ball. You don't have to be big or swing crazy fast to hit it long. You just need to make a good turn going back, and let your lower body lead coming down, your legs and hips pulling everything through."
By the way, her 2008 driving distance was 270.8 yards!
In a nutshell, your legs help balance your body while the upper half winds up, then keep you stable as you release the stored energy in the downswing with an explosive turn of the hips. Stronger legs also support the technique you are trying to consistently achieve in your swing. Plus the endurance capabilities of your body will be enhanced through regular leg work which means less fatigue toward the end of your round, especially if you choose to walk the course. So strengthen that core all you want, but don’t neglect those legs! Step up to the ball with a new foundation of strength, and boom!
The most effective leg exercises are squats (a fantastic core strengthener as well), lunges and step ups. All are compound movements utilizing all of the main muscle groups of your legs, and all can be utilized to develop each leg’s strength individually (essential for off-side strength development.) Don’t forget to consult with your physician prior to starting any exercise program or if you have limitations, aches or pains while attempting any new exercise.
If you are comfortable, add weight by holding dumbbells, or placing a barbell on your shoulders, or holding a medicine ball in your hands. You should aim for 12-15 reps (each leg for the lunges) for 3-5 sets, three times a week. The key to these exercises being effective is by challenging yourself to do more reps or add more weight. Always start light.

Squats
Basic: Stand in front of a chair or bench, feet shoulder width apart. Sit down and back on the bench with your weight on your heels. Work on touching your glutes to the bench but not actually sitting down. Stand up again without allowing your knees to move very far forward beyond your toes.) Repeat.
Advanced (not pictured): Balance on one leg. Sit back and down far as you can as in a basic squat, without allowing your knee to move past your toes. Ideally, utilize the bench for guidance. Stand up again. Repeat. Switch legs and repeat.

Lunges
Basic: Assume a staggered stance with your feet hip width apart. Position your body weight on your front heel (feels like you are digging your heel into the ground.) Drop your hips straight down by bending your knees, back knee should be at almost a 90 degree angle. Lift up again until you are back in your starting position. Repeat.
Advanced: Start in a normal standing position. Step forward with one leg and immediately drop into a lunge. Do not allow your knee to move beyond your toe. Return to starting position by lifting out of the lunge and immediately stepping back into your sanding position. Alternate legs. You can also do walking lunges across a floor by alternating legs.

Pritam Andreassen is the owner of The Strength Connection, LLC, specializing in the development of strength and power for golf. For more information, visit http://www.strengthconnection.com/ or call 206-579-8927.