During the backswing, your target-side knee (the left knee for right-handed golfers) can take one of two paths. It may either cave inward toward the trail-side leg or remain aligned over the target-side foot, creating space between the legs. At HGP, we focus on simple training methods that enhance our physical abilities for executing a golf shot with solid technique. In this case, pushing the target-side knee outward toward the target helps maintain alignment over the target-side foot during the backswing. In order to get into this position, glute strength and hip adductor mobility (muscles running along the inner thigh) are integral muscle groups that allow the golfer to achieve this position at the top of the backswing.

Agonist vs Antagonist Muscles

Agonist Muscle: the primary muscle involved in a movement

Antagonist Muscle: a muscle with the opposite action of the agonist muscle in action

Abduction: movement that moves a limb laterally away from the body

Adduction: movement that moves a limb towards the body

In the body, muscles are constantly in a state of tug-of-war, which enables effective movement and control. One group of muscles pulls one way while the opposing muscle group pulls in the opposite direction. In this example of the golfer during the backswing, a tug-of-war battle is playing out and determining the alignment of the target-side knee over the foot. To keep the knee aligned over the target-side foot, the hip abductors act as the agonist muscle group, contracting to maintain external rotation of the hip during the backswing. Meanwhile, the antagonistic hip adductor muscles on the same leg must stretch and lengthen to control this movement. If the hip external rotators are weak and the hip internal rotators are tight, the knee is likely to cave inward toward the trail leg. This position is disadvantageous as it compromises proper alignment, preventing the leg muscles from effectively generating power from the ground and leading to weak and inconsistent ball striking on the course.

Squatting and Golfing

Consider performing a squat at the gym. Athletes are often instructed to actively push their knees out throughout the squat movement. This action ensures that the glute muscles are engaged and positions the legs for proper alignment, allowing the quadriceps to contract effectively to straighten the knee joint while the glutes contract to extend the hips during the ascent. Actively pressing the knees outward during the squat or golf swing enhances lower body stability and helps prevent injury, as the knees are not designed to cave inward or move laterally. In both the golf swing and squat, generating maximal power with minimal negative stress on the body begins with the ground as the first link in the chain of energy transfer. When the legs drive forcefully into the ground (with the knee positioned over the foot), the ground pushes back with an equal force. This ground reaction force travels up from the lower body to the hips, then to the upper body, ultimately reaching the club to deliver a powerful force to the golf ball at impact. Keeping the target-side knee aligned over the foot during the backswing provides a stable base, allowing for optimal force generation into the ground while maintaining a favorable position to transfer weight to the target-side leg during the downswing.

Other Swing Faults Caused by Caving the Knee Inwards

Keeping your target-side knee in the proper alignment during the backswing also prevents the golfer from taking the club back too far during the backswing. When the club is taken back excessively, wrapping around the head at the top of the backswing, a great amount of speed and power is required to execute perfect timing between your upper body and lower body to make consistent contact shot after shot.

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