Want a Better Golf Swing? Start with Your Feet
Want a Better Golf Swing? Start with Your Feet
If you’re like most golfers, you’ve probably spent time working on your swing, your shoulder turn, your core strength — maybe even your hip mobility. But there’s one area that most people overlook...and it might be the secret to a smoother swing, a steadier putt, and even a longer drive.
It’s your feet.
Why Foot Strength and Balance Matter in Golf
Golf is one of the most complex movements in sports. To hit the ball consistently, you need to transfer energy smoothly from the ground up — from your feet to your hips, through your core and shoulders, and finally into your hands and club.
And it all starts with your base: your ability to stay balanced and control how your weight shifts through your feet.
In fact, studies have shown that elite golfers — the ones with the lowest handicaps — are significantly better at balancing on one leg than average players. Why? Because better balance helps them shift weight more efficiently during the swing, control momentum, and stay stable during tricky shots.
What the Best Golfers Do Differently
Using pressure-sensitive force plates, researchers found that:
Low-handicap golfers move their weight cleanly side-to-side while putting — without excess wobbling forward or backward.
Elite drivers transfer weight precisely from the trail foot to the outside of the lead foot, maximizing power and clubhead speed.
Consistent pressure through the toes and midfoot helps maintain swing plane, accuracy, and speed through impact.
All of this requires not just balance — but also strong toes and responsive feet.
So… What Do Your Toes Have to Do With It?
Your toes play a huge role in balance and swing control. When your weight starts to shift forward, your toes press into the ground to stabilize you. Stronger toes = better control.
The problem? As we age, toe strength fades.
By age 50, foot sensitivity drops by 20%
By age 70, toe strength decreases by 35%
Weak toes = worse balance, and worse performance
Poor foot control isn’t just a golf problem. It’s a life problem — toe weakness is one of the strongest predictors of falls in older adults. But the upside is, it’s trainable.
Simple Ways to Build Foot Strength and Balance
You don’t need fancy gear or hours at the gym. Just a few minutes a day can improve your balance, stabilize your swing, and help keep you safe and strong on and off the course.
✅ 1. Balance Drill (Foam or Cushion)
Stand on one foot on a couch cushion or foam pad for 2–5 minutes. Keep your arms out and eyes open. Do this near a wall or counter for safety. You’ll feel your foot, ankle, and hip working together — just like during a golf swing.
Bonus: This type of training reduced injury risk by 77% in athletes with previous ankle issues.
✅ 2. Toe Strength Exercises (No Equipment Needed)
Try these 2–3 times a week:
Towel Curls: Scrunch a towel with your toes.
Toe Taps: Alternate tapping your big toe and other toes.
Heel Raises with Toe Press: Lift your heels while pressing your toes into the floor.
These build up the small muscles that keep you stable during your swing — especially during putting and driving.
Final Takeaway
Your golf swing doesn’t just come from your shoulders, hips, or core. It starts from the ground up — literally.
By improving foot strength and balance, you can:
Add power to your drives
Steady your putting stroke
Lower your risk of injury and falls
And possibly even live longer (seriously — poor balance is linked to higher risk of mortality)
Train your toes. Strengthen your balance. Feel the difference on your next round.
Reference: https://www.humanlocomotion.com/good-balance-and-strong-toes-the-most-under-appreciated-components-of-a-great-golf-stroke/