Stable Legs Golf Drills: Kneel Against a Chair

How do you know if your lower body is stable during the golf swing? The knees tell the tale.

Excessive knee movement signals that your hips are over-rotating, your feet are leaving the ground, or a combination of the two. Without a solid base to turn against, the upper body’s work is wasted.

You’ll need a regular chair to practice the following at-home drills.

Right leg drill

  • Place your right leg against the front of the chair’s seat, with your left leg off to the side of the seat.
  • Crouch into your golf stance, gripping an imaginary club with your hands.
  • Make a backswing, turning your upper body as far as possible while keeping your right leg in contact with the chair.
  • If you straighten the right leg or turn it too far, it will separate from the chair.
  • You should feel your body coiling against your right leg. This is a powerful torque-building move.
  • Complete 10 repetitions.
  • Left leg drill

  • Repeat the first two steps above, but with your left leg touching the chair.
  • As you turn into your backswing, don’t let the left leg push the chair away from you. By keeping it in place, you restrict hip movement and increase the coil in your core muscles.
  • Complete 10 repetitions.
  • Both legs drill

  • Assuming the chair is of reasonable width, place your legs on either side of the seat in your golf stance.
  • Make a series of swings with minimal knee movement. If the right knee moves too far back/away from the chair, or the left knee too far forward/into the chair, your legs are overly active.
  • Complete 10 repetitions.
  • Quiet those knees and you’ll build a solid foundation for a dynamic golf swing.