Content Summary

Golf is a sport that requires a lot of skill and precision. It also requires a good amount of physical fitness and exercise stretches. There are certain exercises that can help golfers improve their game. They can also help to prevent injuries.

Having strength in the correct muscles can improve your swing speed and increase your range when you hit the ball. Having improved flexibility and balance will increase your swing and boost your speed as well. Pro golfers know that stamina is of paramount importance in golf.

Golfers are always looking for ways to improve their game. One way to do this is by practicing regularly and another way is by doing specific exercises that target the muscles used in golf. Golf exercises can help improve your strength, flexibility, and endurance, which can lead to better performance on the course.

Do you have trouble finishing rounds? You're great for the first 15 holes, but can't complete them. Quite likely, you are drained. Golf is physically challenging, and while you're playing in the sun, temperatures can reach high degrees of Fahrenheit.

By increasing your stamina through physical workouts, you'll have enough energy and health to finish an entire round.

There are many different exercises that can help improve your golf game. However, not all exercises are created equal. Some exercises are more effective than others. In this article, we will take a look at the best golf exercises that you can do to improve your game.

These are golf exercises that I have personally used over the years and that have helped me to continue to play golf at a high level through 18 holes. Most are workouts you can easily do in the privacy of your home.

Shoulder Turn

The first exercise is the shoulder turn. This is a great way to warm up your muscles and get your blood flowing before you start your round. To do this exercise, stand with your feet shoulder-width apart and your arms at your sides. Slowly turn your shoulders back and forth, 10 times in each direction.

Trunk Rotation

The second exercise is the trunk rotation. This exercise helps to strengthen the muscles in your core, which are important for a strong swing. Amazing core golf workout.

To do this exercise, stand with your feet shoulder-width apart and place your hands on your hips. Slowly rotate your trunk from side to side, 10 times in each direction.

Leg Lifts

The third exercise is the leg lift. This exercise helps to strengthen your gluteal muscles, which are important for a strong swing. To do this exercise, stand with your feet shoulder-width apart and your arms at your sides. Slowly lift one leg approximately six inches off the ground, 10 times on each leg.

The Squat

The fourth exercise is the squat. This exercise helps to strengthen your quadriceps and hips, which are important for a strong swing. To do this exercise, stand with your feet shoulder-width apart and hold on to something for support. Slowly lower yourself into a squat position with your knees bent, 10 times.

The Lunge

The fifth exercise is the lunge. This exercise helps to strengthen your quadriceps and hips, which are important for a strong swing. To do this exercise, stand with your feet shoulder-width apart and your arms at your sides.

Step forward with one leg, lowering your body until the front thigh is parallel to the ground. Reverse the movement and bring your back leg forward. Repeat 10 times on each leg.

Calf Raises

The sixth exercise is calf raises. This exercise helps strengthen your calves, which are important for a strong swing. To do this exercise, stand with your feet shoulder-width apart and your arms at your sides.

Step forward with one leg, lowering yourself onto the ball of the foot. Raise yourself back up to a standing position and repeat 10 times on each leg.

Medicine Ball Parallel Throw

The seventh is the medicine ball throw can improve energy retention and speed, and improve swinging speed. Stand facing a solid walls three feet away.

Then begin throwing your hips toward the wall, with your chest, and arms. Perform 5-10 reps from both sides. Great core exercise.


The eighth Increases upper body strength and shoulder mobility. For this exercise you will require an exercise machine that includes a functional movement train or a cable cross machine. Put yourself in a knee position and kneel at an arms length distance from the unit.

Grab the handle or bars with both hands and keep your back upright. Do diagonal chopping across your body, and keep your hands at a distance. As you chop, you'll be turning your shoulders in full rotation.

Seated Rotations

The ninth exercise shows you how you can increase rotational mobility in golf is crucial. How do we do this: stand on one knee. Hold the ball under his shoulders and hold the ball in your elbow. Place your hands on your stomach, with your bare hands.

Keeping the body in the center of the torso and keeping it in position is a good exercise for abdominal muscles. Return to starting position and then go left and keep going for two seconds at this point. Alternate side, ten to one side.

Standing Ys

The tenth increases shoulder mobility and reduces stress from sitting. How to get there? Stand with your feet shoulder width apart and hold a pair of dumbbells (dumbbells' are not required but provide additional workout) in each hand facing your hips.

Raise the dumbbells over your head, having your palms facing each other, form a Y using your body. Bring the dumbbells to the starting position and start again. Do 12-15 repetitions.

Lateral Pillar Bridge

The eleventh is good for hips as well to avoid back problems. Lie with the shoulders straight with the elbows under your shoulders and the feet stacked up.

Put your hips off the floor creating a vertical line between your ankles and hips. Hold for 3-5 seconds, 10 reps. Keep your shoulders centered.

Medicine Ball Perpendicular Throw

The twelfth helps increase your core strength, and it increases your swing speed and muscle balance. What's the best way to get the hips parallel to the wall?

Rotate your back to 180 degrees then throw the ball into the wall and then it hits the rebounding wall. Perform 10 reps and change sides.

90/90 Hip Stretch

The thirteenth shows how can we make our shoulder muscles stronger. Put your lower legs straight in one direction and your upper foot bent in one direction.

Rotate the trunk behind you while trying to position the shoulders up. Hold for 2 minutes and come back into the position and repeat 10 times. Change direction.

FAQ's - Golf Exercises

What is the best exercise for golfers?

There is no one-size-fits-all answer to this question, as the best exercise for golfers depends on their individual needs and goals.

However, some exercises that can help improve golf performance include strength training, flexibility training, and cardiovascular conditioning.

What do golfers do to train?

Most golfers use a combination of weightlifting, cardio, and specific golf exercises to train. Many golfers also work with a personal trainer or coach to help them improve their game.

How can I improve my core strength in golf?

There are a few things you can do to improve your core strength in golf. First, focus on exercises that target your abs and back muscles. Second, make sure you warm up properly before playing or practicing.

Third, focus on your posture and form when swinging. Finally, don’t forget to stretch after playing or practicing. Use a stability ball.

What exercises increase golf swing speed?

There are a few different exercises that can help increase golf swing speed. One is to practice swinging with a heavier club, which will help increase the muscles used in the swing.

Another is to do explosive exercises like medicine ball throws or jump squats, which will help develop power in the muscles used in the golf swing.

Finally, practicing your swing regularly with proper form will also help increase your swing speed over time.

Does lifting weights mess up your golf swing?

No, lifting weights does not mess up your golf swing. In fact, many professional golfers lift weights to improve their swings.

Are planks good for golf?

There is no definitive answer to this question since it depends on the individual golfer's needs and preferences. Some golfers may find that planks help them improve their game through strengthening their core muscles, while others may not see any benefits with using the plank position.

Ultimately, it is up to the golfer to experiment with different exercises to see what works best for them.

How far does the average golfer hit a 4 iron?

The average golfer hits a 4 iron between 160 and 170 yards.

Are push ups good for golfers?

Yes, push ups are good for golfers! They help improve upper body strength and stability, which can lead to more power and accuracy when swinging a golf club.

Is golf good exercise?

Yes, golf can be a good form of exercise because it requires you to walk long distances, use your legs and swing your arms. If however you use a golf cart you may not derive a good amount of exercise since you are mostly sitting through the round.

Is golf exercise?

Yes, golf can be considered a form of exercise. It requires you to walk and swing a club, which can get your heart rate up and help you burn calories.

Bonus Question: Is hitting golf balls good exercise

Yes, hitting golf balls is a good form of exercise. It helps improve your coordination and stamina.


In conclusion, golf exercises are a great way to improve your game. They can help you increase your clubhead speed, improve your flexibility, and build your stamina. By incorporating these exercises into your routine, you can take your game to the next level.

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