The Functional Squat Drill teaches you exactly what proper posture feels like while activating the correct muscles for a mechanically sound golf swing.
Hinge forward at the hips
If you have medical concerns, consult your doctor first — but this drill is accessible to most golfers. It's not a heavy, load-bearing gym squat. The movement is relatively shallow, using only your own body weight as resistance.
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As long as you keep your weight centered over your ankles and maintain good posture, this drill should feel comfortable and pain-free.
Begin seated in a chair with your chest elevated. Keep your shoulders back and down, and establish proper spine alignment. Hinge forward from the hips until you feel your over the center of your ankles, then drive your ankles into the ground and stand up.
Reverse the movement to sit back down. With your weight still centered over your ankles, drop your hips back until you feel the weight shift rearward.
Drop hips back
Don't allow your weight to drift forward toward your toes — simply drop your hips back, then bend while keeping your weight balanced over your ankles.
Repeat the sequence: maintain good posture, hinge forward from the hips, drive through the ankles to stand. Then hinge back, feel the weight shift, and sit down with control.
Throughout every repetition, keep your shoulders pulled back and down with proper spine alignment. This movement pattern directly mirrors the posture fundamentals you need in your golf setup.
One Legged Drill
The One Legged Drill develops the single-leg stability and proprioception that keep you balanced through your swing.
Address posture
Start by standing next to a ledge or wall — you can place a hand against the wall for balance initially if needed. Establish good posture: stand tall and pull your shoulder blades down and back.
Hinge forward from the hips into your address posture. Add a slight knee bend and let your arms hang naturally in front of your body.
Now bend your left leg until it reaches 90° from the ground. As you lift it, actively engage your right glute and keep your weight balanced directly over the center of your right ankle.
Don't shift your weight forward onto your toes — that's the most common mistake. Golfers instinctively drop into a defensive basketball stance with weight forward, but that's the opposite of what this drill trains.
Stay centered with your weight over the middle of your ankle throughout the entire hold.
Bend the leg 90 degrees
Again, hinge forward from the hip with shoulder blades pulled down, then bend your left leg. If you need support, it's perfectly fine to use a wall when starting out.
Maintaining your address posture, hold this position for up to one minute while concentrating on firing your right glute muscle.
Many people tend to straighten up as they lift the leg. Stay committed to your address position — stay low, stay centered, stay balanced. Repeat the entire sequence with the opposite leg.
Perform these exercises daily to build the stability and balance that carry directly into your address posture and your swing. For a data-driven assessment of your current swing mechanics, try a free AI swing analysis. To practice with real-time coaching, check out a free AI golf lesson.
How to Perform Functional Squat and One Legged Balance Exercises
Learn to enhance your golf swing stability with functional squat and one-legged balance drills.
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1
Start with Functional Squat
Begin seated in a chair with your chest elevated and shoulders back. Hinge forward at the hips until your weight shifts over your ankles, then drive through your ankles to stand up.
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2
Sit Back Down
To return to the chair, hinge at the hips until your weight shifts rearward. Sit back down with control, ensuring your weight remains centered over your ankles.
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3
Maintain Good Posture
Throughout the squat, keep your shoulders pulled back and down, maintaining proper spine alignment. Avoid letting your weight drift forward onto your toes.
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4
Begin One Legged Drill
Stand next to a wall for support if needed. Establish good posture by standing tall and pulling your shoulder blades down. Hinge forward from the hips into your address posture.
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5
Lift One Leg
Bend your left leg until it reaches 90° from the ground while engaging your right glute. Keep your weight balanced over the center of your right ankle and hold this position for up to one minute.
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6
Repeat with Other Leg
After holding the position with your left leg, switch to the right leg and repeat the exercise. Focus on maintaining balance and posture throughout.
Watch part 2 now to see how you're moving your body in the opposite direction of the pros!
