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3 Lunge Variations for GOLFERS

Lunges are an awesome tool to have in your training toolbox.

They work to increase lower body strength, and the addition of impact forces from the stride can make it more stressful than a squat exercise (stress is good)!

But, DO NOT add rotation to your lunge.

This is a pet peeve of mine.

When you add rotation to a lunge pattern, you have to simultaneously remove the loading stimulus being used.

For example, you can't complete a rotational reverse lunge while holding 50 lb dumbbells. So, to complete the rotation, you remove the dumbbells.

Well... you just effectively made it a less valuable exercise.

When we do lunges at SCRATCH, we LOAD THEM.

We treat them like the lower body strength exercise that they are

We use them to get stronger and more resilient.

Below you'll find three of my favorite lunge variations we make use of here at SCRATCH!


They won't directly improve your golf swing.

They won't fix your slice, help you compress the ball, or remove your early extension.

But they will help build resilience in your lower body and spine.

They will build strength and coordination in your lower body.

They will help promote hip and ankle stability as well as mobility.

And they will help you become a better athlete and higher functioning human being.

All of this will then transfer to your golf performance!


[1.] Goblet Lateral Lunge

Working the frontal (lateral) plane of movement, this is a favorite of mine.

It's unbelievably challenging when done correctly!

Don't push off the trailing, straight leg.

Pull yourself up with the leading, bending leg.


Read more HERE.

[2.] DB Reverse Lunge

No rotation, just loading.

Use dumbbells or a barbell across your back.

[3.] Forward Walking Lunges

Some will claim "these are bad for your knees."

You know what is worse for your knees?

Not preparing them for future stressors they will encounter.

If you wrap your knees in bubble wrap, they won't be adapted and resilient when greater stressors present themselves.

If walking lunges do bother your knees, start with the other variations, take smaller steps, decrease the weight or use a slower tempo, BUT do not simply toss away the exercise.

Let's work to build resilience within it.

Carter Schmitz


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