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Bridge Heels on Chair


Description: The Bridge with Heels on Chair exercise primarily works your glutes, but has added benefits of strengthening the core, hamstrings and adductors. The glutes, hamstrings and core are used for stabilization in the golf swing, but are also very important power muscles. Bridges are an essential exercise for golfers wishing to play well, maintain form and generate force.

Summary:
  1. Lay on your back with your heels up on a chair. Your legs should be bent 90 degrees. Rest your arms at your sides with palms facing straight up.
  2. Squeezing your glute muscles lift your hips up off of the floor until your back is in a straight line from your hips to your shoulders. A challenging variation is to extend one leg straight out keeping your thighs running even with each other.
  3. Raise up to the count of 2 pause at the top for 1 and then slowly lower back down to the count of 2. Perform 3 sets of 8-10 repetitions with each leg (if you are doing the extended leg variety). As you get stronger and weeks pass try increasing the amount of repetitions.
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