Light Leg Exercises for Balance?

[MarvChamp]

I'm old(er) and have lost strength generally especially in my legs. I have difficulty staying in good balance in my golf swing, Any tips for exercises that will help? Thanks, -Marv

[saevel25]

If you lost some functional strength, look up isometric leg exercises. 

Assisted squats are also good. Assisted being you use one or two hands to balance when doing a squat. 

Your balance issues could be your head moving around way too much. It could be a swing issue over a strength issue. 

[boogielicious]

1 hour ago, MarvChamp said:

I'm old(er) and have lost strength generally especially in my legs. I have difficulty staying in good balance in my golf swing, Any tips for exercises that will help? Thanks, -Marv

Another good exercise are step ups and step downs. We walk stairs all the time, but doing the exercise slowly, on small stair to start, can help stabilize the leg muscles helping balance. This is the first exercise that physical therapists have you do after leg surgery.

Step Ups: Start with a small step, around 6". From below the stair, step up with the left leg, tap the right foot, then step back down. The slower you do it, the more benefit. Do 3 sets of 10 with each leg. 

Step downs are similar. Start on the step, step down slowing, tap the opposite foot, then step up backwards with the lead leg. 3 sets of 10 both legs.

Side steps. Stand side ways to the stair and step up with the closer leg, tap the trail foot, and step down. 3 sets of 10. Do both legs.

You know you are getting stronger when it starts to feel too easy even doing it very slow. Switch to a 8" step then.

This exercise really stabilizes the muscle around your knee, quads hamstrings, glutes and calves. 

It is easy to get bored doing it, but 3 times a week can really help.

[No Mulligans]

I do various light squats and lunges (I'm 60 years old).  Lunges are more of a balance challenge for me. So, I recommend lunges. If they are too hard you can do them with the front foot going to a step to make them easier.

With a golf club do slow motion golf swing drills using a good golf posture with your back foot off the ground, Do this with both a right handed swing and a left handed swing.  Do about 8 reps on each side.

 

 

Edited August 3, 2018 by No Mulligans

[Patch]

The best exercise I have found for my legs is hiking. When it cools off a little, I will be hiking 10-12 miles a week. This over various elevation changes up to 1500 feet. I will also be walking most of my rounds of golf, which is 3-4 miles depending which tees I use. 

The problem I see with older golfers is we try to swing faster to maintain our distances, but our swing speed does not collide well with our lost leg strength. We create a poor balance issue, which robs us of the extra distance we are trying to maintain, with a faster swing.. 

Personally, I have found matching my swing tempo/timing with my leg strength, gives me my maximum distance. This balanced swing distance is usually farther than over powering my legs, with too fast of a swing. 

Edited August 3, 2018 by Patch

[Patch]

Another option is high top shoes. They even make high top golf shoes

[MarvChamp]

10 minutes ago, Patch said:

Another option is high top shoes. They even make high top golf shoes

All the replies have been helpful to the max. But Patch how will high tops help? Thanks, -Marv

[Patch]

10 hours ago, MarvChamp said:

All the replies have been helpful to the max. But Patch how will high tops help? Thanks, -Marv

Added ankle support adds to stability in the stance. I wear high top walking shoes most of the time, and high top golf shoes on ocassions for this very reason when golfing. 

[MarvChamp]

16 minutes ago, Patch said:

adds to stability in the stance

Of course! Sorry to be dense. I have some New Balance higher top (not high top) walking shoes I wear sometimes in practice for comfort. I have noticed some help. Thanks much! Best, -Marv