Static Posture Assessment
The goal of this Static Posture Assessment is to give yourself a quick “picture” and understanding of your current posture. This is VERY IMPORTANT to know where you might have muscular imbalances. Knowing this information will help you focus on the correct areas to improve your strength and flexibility for your golf swing and for your life.
If you have poor “Static Posture” than you will certainly have a poor “Address Position” when playing golf.
Have a friend help you with this static posture assessment or stand in front of a mirror while making the following observations.
What to Look For:
Flattened and Externally Rotated Feet
- Stand facing the mirror and look at your feet.
- Feet will appear flat (no arches)
- Stand or walk with externally rotated feet (toes point
out)
- The medial malleolus (inside ankle bone) will protrude
over shoes
Muscle Imbalances of Flattened and Externally Rotated Feet | Weak Muscles | Tight Muscles | | Anterior tibialis | Gastrocnemius | | Posterior tibialis | Soleus | | Vastus medialis | Peroneals | | Gluteus medius / maximus | Adductors | | Hip external rotators | Iliotibial band | | | Psoas | | | Rectus femoris | Back to Top
Adducted and Internally Rotated Knees
- Stand facing the mirror and look at your knees.
- “Knock-kneed” Knees do not line up over the feet, they fall to the inside
Muscle Imbalances of Adducted and Internally Rotated Knees | Weak Muscles | Tight Muscles | | Anterior tibialis | Gastrocnemius | | Posterior tibialis | Soleus | | Vastus medialis | Peroneals | | Gluteus medius / maximus | Adductors | | Hip external rotators | Iliotibial band | | | Psoas | | | Rectus femoris | Back to Top
Anterior Pelvic Tilt
- Stand sideways and look at your belt line.
- If it is higher in the back than in the front, this would be an “anterior tilt”.
Protracted Shoulders
- Stand sideways and look at your shoulders, and upper back.
- If you see the shoulders and upper back rounding forward
your shoulders are protracted.
- You may also notice the palms of your hands facing to
the back when hanging them naturally by your side.
Forward Head
- Stand sideways to the mirror and look at the head and neck.
- If your head sits anterior (forward) of the neck and shoulders
than you have a forward head.
- You may also notice a protruding chin.
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Postural Compensations |
Postural Distortion |
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Flat and externally rotated feet |
Lower-extremity postural distortion |
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Adducted and internally rotated knees |
Lumbo-pelvic-hip postural distortion |
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Protracted shoulders / Forward head |
Upper-extremity postural distortion |
Warnings and Disclaimers
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