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How to Activate your Glutes like Tiger - Fitness Friday #81.

How to Activate your Glutes like Tiger – Fitness Friday #81.

How to Activate your Glutes like Tiger – Fitness Friday #81.

Hi, I’m Mel Sole, Director of Instruction at the Mel Sole Golf School, headquartered at Pawleys Plantation Golf and Country Club in Pawleys Island, SC.  We conduct 1, 2, and 3-day golf schools, hourly golf lessons, and senior golf schools—any golf instruction program your heart desires. Give us a call at 800-624-4653 or 843-237-4993.  We will be happy to book a commuter school or a package that contains accommodations, golf, and golf school.

Golf Blog by the Mel Sole Golf School.

A few years ago, Tiger Woods withdrew from a tournament and said, “My glutes were not activated.  As hard as I tried, I could not activate them.”  There was much skepticism, and many thought Tiger was making excuses.  Now we find out he knew exactly what he was talking about!  Carolina Romero of Fit Golfer Girl walks us through a glute-activating routine!

We will start this week’s episode with an assessment of whether your glutes are strong or weak.  Lay on your back with your knees bent. Elevate your hips and extend your arms upward.  Extend one of your legs.  Hold this position for 10 seconds.  If your hips start to shake, drop or become uneven and you felt most of the strain in your hamstring or lower back, your glutes are weak.

Glute Activation Exercises.

These exercises are designed to be done before an activity like golf or working out at the gym.

Deer in the Headlights. Start by laying on your back with your hands under your glutes.  Begin by contracting both your glutes together for 10 reps. Then move on to a single glute contraction.  Try not to contract the opposite glute while performing this.

Glute Bridges. Start with regular bridges pushing off and elevating your hips through your heels and stopping with your body in a straight line.  For a harder challenge, try this with single-leg bridges.

Clams.  You can do this exercise with or without a band. Lie on your side with your legs bent and your feet together, separate your knees.  Repeat on the other side.

Reverse Clams.  This will work the internal rotators of the hips. Lie on your side with your knees bent. Put a foam roller, towel, or medicine ball between your hips, making sure your hips start in an even position. Rotate your top leg while maintaining your leg bend at ninety degrees.  Repeat on the opposite side.

A Few More for you Keeners!

Donkey Kicks. Start on your hands and knees and extend one of your legs back. Ensure the leg fully extends and make sure the leg does not go up too high to pressure the lower back. 

Fire Hydrants.  Start on your hands and knees. While maintaining your knee bend at ninety degrees, lift your leg as far as you can. Focus on feeling this movement in your glutes.

Leaning Step-ups.  Find a low step that allows you to lean your upper body over the foot you will be stepping up with. Step up, putting most of your weight on the leg up, trying not to push off with your bottom leg. When lowering yourself down, try not to put any weight on the lower leg.  Just tap your toe before raising again. Try to do 10 reps. Repeat on the other side.

Try these exercises to activate your glutes before your round.  You’ll be surprised at the results.


Source: Carolina Romero  Fit Golfer Girl  Mel Sole Golf School

Thanks for watching – How to Activate your Glutes like Tiger – Fitness Friday #81.

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Tiger was Correct Glutes are a Source of Power!



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