How to Use Your Legs Properly in the Golf Swing

Posted by Bryce Mooney - Cofounder of Speed Toad on May 2nd 2025

How to Use Your Legs Properly in the Golf Swing

Discover Your Leg Dominance and Unlock More Speed with Ground Reaction Force

One of the most overlooked yet powerful aspects of the golf swing is how you use your legs. Proper use of ground reaction force (GRF) can help you tap into massive speed potential as well as better sequence your golf swing—but not everyone should use their legs the same way. That’s why we created a simple three-swing test to help you discover what type of “leg golfer” you are, and how to adjust your swing accordingly.

What Is Ground Reaction Force in the Golf Swing?

Ground reaction force is the energy you generate from the ground during your swing. Think of it like this: the more effectively you can push into the ground, the more energy the ground gives back—fueling rotation, speed, and power. If we tried to swing a golf club while standing on ice, we can imagine how slowly we would have to swing and how ineffective of a swing it would be, we wouldn't be able to repeat the same swing twice very easily, nor would it be a very powerful golf swing. This is a great example outling why using the ground effectively is so important.

Many golfers mistakenly assume there’s only one way to apply GRF, but in reality, the way you use the ground should depend on your leg dominance.

The 3-Swing Test: Find Out What Kind of Leg Golfer You Are

To determine your dominant leg pattern, try this simple test. None of the swings are about speed, accuracy, or contact—just feel.

  1. Back Leg Forward (Right Leg Forward for Right-Handed Golfers)
    Make a relaxed swing with your trail leg (right leg) forward. Just feel the movement.

  2. Front Leg Forward (Left Leg Forward for Right-Handed Golfers)
    Now switch: lead leg forward, trail leg back. Swing again and observe how it feels.

  3. Feet Together
    Lastly, stand with both feet together and make a swing.

Now ask yourself: Which swing felt the most natural and powerful?

  • If right leg forward felt best, you’re a back leg golfer.

  • If left leg forward felt best, you’re a front leg golfer.

  • If feet together felt best, you’re a double leg golfer.

Each of these types uses ground reaction force in a different way—and knowing your type can unlock major gains and efficiencies. 

Back Leg Golfers: Think Like a Pitcher

If you're a back leg golfer, most of your power comes from your trail side. Think of a pitcher pushing off the mound—loading into the trail leg and driving through it (while still staying behind the golf ball and not driftin/swaying towards the target). Focus on:

  • Loading into your trail glute and quad during the backswing

  • Pushing laterally and rotationally off that leg in transition

  • Feeling like you're "driving down the mound" in your swing

This approach taps into the lateral force you're naturally inclined to use.

Front Leg Golfers: Think Like a Jumper

Front leg golfers should still load into the trail leg, but must transition into the front side early to generate force. Your power comes from pushing off your lead leg, almost like you're jumping.

  • Load into your trail side, then shift into the lead leg in transition

  • Picture jumping off your lead foot as you unwind the swing

  • Prioritize timing—getting into your front side early is key

This method is especially useful for players who feel explosive off their lead leg.

Double Leg Golfers: Jump and Rotate

Double leg golfers create power from both legs equally—you’re using vertical and rotational forces together. Think of jumping and spinning at the same time.

Try this drill:

  • Squat slightly into your trail side

  • Swing your arms like a golf swing

  • Jump and rotate as far as you can

That’s the exact feel you want in your swing—but without actually leaving the ground. You’re loading both legs, then unloading through rotation and upward force.

Why This Matters

Understanding what kind of leg golfer you are helps you train smarter. Rather than forcing a swing style that doesn’t match your natural movement, you can now lean into what works best for your body and build a swing that maximizes ground reaction force.

Whether you're chasing more clubhead speed or trying to improve consistency, using your legs the right way is a game-changer.