Core Lower Back Exercises

by Marci Shear

    Overview

    The core lower back forms the axis for a golfer’s swing, so keeping it flexible and strong is paramount to golfers. Golfers will benefit greatly from these easy exercises.

    Wall Squats

    The wall squat is a core lower back exercise that strengthens the golfer's lower back, hips and quadriceps. This easy-to-do exercise helps build the stability necessary to complete a good golf swing. Stand with your back pressed straight up against the wall with your feet spread apart so they are even with your shoulders. Put your feet one foot in front of your body while keeping your back pressed up against the wall. Tense your abdominal muscles while flexing both your knees 45 degrees. Hold this position 5 to 10 seconds. Gently return to the starting position.

    Heel Raises

    Heel raises help golfers build up their lower back muscles, which will help golfers with the power in their swings. Stand facing a wall with your weight distributed equally between both feet. Place your hand on the wall for additional stability and balance. Gently raise both heels up, and then return them to the ground.

    Heel Slides

    Heel slides relieve tension in the lower back, which helps golfers have a smoother swing. Lie on the ground, flat on your back. Slowly bend your left knee to a 90-degree angle while your left heel remains in contact with the floor. Straighten your left leg. Then repeat the steps with your right leg.

    About the Author

    Marci Shear has been a sports reporter for the Associated Press, the Chicago Tribune and the Chicago Sun-Times. Shear has also written for several magazines, including Vineline and the Chicago Sports Review. In her 14-year career, Shear has covered high school sports, college football, basketball and major league baseball. She has a Bachelor of Arts in economics from the University of Chicago.

    Photo Credits

    • Victor Decolongon/Getty Images Sport/Getty Images