Strength Exercises for Golfers

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Last Updated on November 23, 2022 by admin

The strength exercises for golfers that we’ve put together here are sure to help you build the core strength, oblique strength and shoulder stability required to improve your game.

Plank Hold

The plank is a core exercise that focuses on strength and stability. A basic plank is done by lying face down on the floor with forearms and toes supporting you, forming a straight line from head to heels. You can progress this by performing the same position but raising one leg at a time or placing your forearms on an elevated surface such as a bench or box. Start with 30 seconds before increasing to 45 seconds, then 60 seconds with no rest in between sets when ready.

Lateral Plank Walk

To perform the lateral plank walk:

  • Keep your arms straight and your body in a straight line from head to toe.
  • Lift one foot off the floor, then place it back down while keeping your body straight. Continue to alternate on each side until you have completed 10 steps in total. Then do five sets of 10 reps with a 30 second rest period between each set. Perform this exercise twice weekly for best results!

Side Planks

Side planks are a great exercise that helps build the glutes, hamstrings, and lower back muscles. These muscles are used in the golf swing to rotate the body during backswing and follow through. The side plank is also great for strengthening your core so it can help your posture while playing.

To do a side plank:

  • Lie on one side with your arm straight out perpendicular to your body with palm facing down.
  • Prop yourself up on your elbow and forearm with feet together or hip distance apart (this will be slight variation between men and women).
  • Lift hips off of ground until you form a straight line from head to toe (do not arch back). Hold for 30 seconds on each side

Reverse Lunges

How to do a reverse lunge

The reverse lunge is a great exercise for golfers because it works the lower body and core muscles that are used on the golf course. To begin, stand with your feet hip-width apart and arms at your sides. Then take a step back with one leg so that you’re in a lunge position (the non-back foot should be flat on the floor). Bend both knees until they make 90 degree angles then push up through your hips to return to standing position while keeping tension in your glutes. Repeat 10 times before switching legs and repeating on other side of body.

Lateral Lunge

The lateral lunge is a great exercise for golfers and other athletes who need to improve their balance, mobility and stability.

To perform the lateral lunge, stand with your feet hip-width apart and hold a dumbbell in each hand at shoulder height. Step out to the side with one foot, bending both knees 90 degrees so that you’re in a staggered stance. Keep your back straight as you step out; don’t lean forward or backward or allow your front knee to go over your toes. Return to standing after 30 seconds, then repeat on the opposite leg.


The deadlift is a compound exercise that trains primarily the muscles of your lower body, but also works your upper back, arms and core. It helps with muscle strength and mass, as well as flexibility in the hips. Deadlifts can be performed with dumbbells or a barbell (though they are different exercises). With either tool, you should keep your back straight while holding the weight close to your body at chest level; this helps protect against injury.

To do a deadlift: Stand with feet shoulder-width apart and hold dumbbells or barbell at arm’s length in front of thighs with palms facing forward (not inward). Bend knees slightly while keeping back straight; hinge at hips until thighs are parallel to floor. Straighten legs; return to starting position by flexing hips until standing upright again—keeping spine stable throughout entire movement (otherwise known as “neutral spine”).

Single-leg Romanian Deadlift

Do these exercises to build your strength

For golfers, strength training is especially important because it helps develop muscles that are used every time you swing the club. You’ll be able to hit longer drives, which will make it easier to reach greens and get close to the hole.

Do these exercises regularly to build your strength:


If you are a golfer, then you should definitely consider doing these exercises to strengthen your core and arms. They will help improve your swing, which will lead to better results on the course.