The Power Lunge

Baddeley averaged 291 yards per tee shot in 2007.
Mike Ehrmann/SI

Exercise
The walking lunge and twist.

How to do it
Hold a medicine ball or 5-to 10-pound weight at chest height. Take a big lunge forward with your right leg, slowly lowering your left knee toward the floor (without touching it) while maintaining a straight back. Don't let your right knee extend past your toes. Hold the position for a count of one, then rotate the ball to your right until it rests directly over your right hip. Rotate back to center and then return to a standing position—feet shoulder-width apart. Repeat with the left leg, rotating to your left hip. Do two sets of 10 repetitions on each side.

Why it works
The standard lunge strengthens your quadricepsm glutes (buttocks), and hamstrings, creatin a solid foundation that supports your body throughout the golf swing. Adding the twist increases your range of motion so you can turn your body more efficiently behind and through the ball for longer, more accurate drives.

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