Golf Biomechanics – Inner Thigh Squeeze Hip Exercise

This inner thigh squeeze exercise strengthens the adductor muscles that play a critical role in your setup stability and your ability to maintain posture throughout the golf swing.

You’ll need a basketball and an exercise mat or carpeted floor. Deflate the basketball slightly so it compresses more easily when you squeeze it between your knees.

Lie on the mat with your upper body flat on the ground. Your lower back has a natural arch — that arch should remain just off the floor throughout the exercise. Your body weight rests on the upper pelvis.

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Keep your feet flat on the floor with your knees raised, and place the basketball between them as shown. Squeeze the ball firmly with your knees and hold for a one-second count. Complete 15 one-second holds, followed immediately by 15 short, rapid-fire squeezes to build both strength and endurance.

For the second phase, keep your knees bent and lift your legs until your knees align directly above your hip sockets, as shown above. Your thighs should be perfectly vertical over your hips.

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