The importance of Lunges for Golfers

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According to studies, if you move your large muscles in your legs for 60 seconds, for example lunges to the Cardiogolf Slope, your energy level could improve by 90%.  Canadian researches have found that even shorts busts of motion-as long as you are moving some large muscles in your body, like thigh muscles-switches on the gene that heighten insulin sensitivity, helping your muscle and brain cells soak up 23% more energizing glucose.

Lunges are one of the best exercises for golfers because they increase strength in the entire lower body including  the glutei, quadriceps, hamstrings, calves, hips and ankles according to studies.

Lunges also help you develop balance and coordination which will help you increase your clubhead speed and hit more solid shots.

In my opinion, daily practice is the key to success towards any goal.  Making 10 practice swings a day or exercising  for 5 minutes everyday will get you playing better and in better shape than  exercising or practicing for two or three hours at a time, once a week or month. First of all, it is always hard to find big chunks of time to do massive workouts or beat balls on the driving range for hours.  Secondly, the long workouts and practice sessions usually lead to fatigued swings, injuries and ingrained bad habits.

There is something to be said about the momentum of taking small daily steps towards a goal that is cumulatively better than taking big steps with less frequency.

Practice something about your game everyday. #CardioGolfChallenge

Forward Lunge on Slope

  • Stand to the side of the Slope.
  • Lunge forward placing your foot securely on the Slope.
  • Push off your foot and return to the start position.
  • Repeat on opposite leg.
  • Par Level: Do interval exercise for 20:40.
  • Birdie Level: Do interval exercise for 30:30.
  • Eagle Level: Do interval exercise for 40:20.

In Cardiogolf, we do a variety of lunges in different planes of motion. The reverse lunge with twist works the muscles differently than the forward and side lunges. All are good to help increase strength and mobility in lower lower body.

Benefits of the lunge exercise include developing strength and firmness in your lower body. The twisting part of this exercise teaches you to rotate over the resistance of your lower body just like what you need to do in the golf swing.


I developed the Cardiogolf ‘Slope’ to help golfers practice uphill and downhill lies, but it is also a great tool for exercise. You can do a variety of traditional low-impact exercises as well as strength, balance, core and even upper body exercises. Stay tuned for more information.

Watch how 8-time world record holder and gold medal speed skater Dan Jansen use the Cardiogolf  ‘Slope’ to do upper body and core exercises.


Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor”by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at

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Clothes provided by Nike Golf-#NikeGolfClub

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