Drills to Engage Your Lower Body in the Golf Swing

Introduction

A powerful and efficient golf swing relies on proper lower body engagement. Many amateurs rely too much on their arms, leading to inconsistent ball striking and loss of distance. Focusing on drills that help activate your legs, hips, and core, will help create a stable and explosive swing. This guide outlines key drills to improve lower body engagement for better control, power, and consistency.

1. Step-Through Drill

Purpose: Encourages proper weight transfer and rotation.

  • Start with a normal setup.

  • Swing the club back and, as you start the downswing, step forward with your trail foot toward the target.

  • Focus on feeling the lower body initiate the downswing.

  • Helps eliminate excessive upper body movement and promotes proper sequencing.

2. Split-Stance Drill

Purpose: Strengthens lower body stability and balance.

  • Take a narrow stance with one foot slightly ahead of the other.

  • Make slow, controlled swings while keeping balance.

  • Forces the lower body to stabilize, preventing excessive sway.

3. Resistance Band Drill

Purpose: Develops lower body power and activation.

  • Place a resistance band around your knees or thighs.

  • Make slow practice swings, feeling your glutes and legs engage.

  • Encourages strong lower body movement while preventing early extension.

4. Pump Drill

Purpose: Improves ground force and lower body initiation.

  • Take your normal stance and start the backswing.

  • Before completing the backswing, pump your knees slightly as if preparing to jump.

  • This movement triggers a strong ground reaction to generate power.

  • Great for players who struggle with a passive lower body.

5. Chair Drill

Purpose: Encourages proper hip rotation.

  • Place a chair or alignment stick just outside your trail hip.

  • Make a backswing while preventing excessive lateral sway into the chair.

  • On the downswing, feel the lead hip rotating toward the target rather than sliding.

6. Wall Drill

Purpose: Improves lower body sequencing and rotation.

  • Stand with your trail hip near a wall.

  • Make a backswing without touching the wall.

  • On the downswing, focus on moving your lead hip toward the target without pushing into the wall.

  • Ensures proper weight shift and rotation.

Conclusion

A properly engaged lower body leads to a more efficient, powerful, and repeatable swing. These drills will help you activate the correct muscles, improve weight transfer, and generate more clubhead speed. Incorporate them into your practice routine for noticeable improvements in your ball striking and overall swing consistency.

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