best golf exercises

10 Best Golf Exercises for Beginners

To do better at golf you need to have

  • High flexibility and mobility
  • Core strength
  • Balance and stability.

Focusing on these things while doing exercise will help you significantly improve your golf performance. Doing regular exercise will help you in improving your movements.

It will also help you in strengthening your muscles and making sure they don’t get sore with the repetitive motions of the golf swings.

Here is the list of 10 such exercises to help you improve your performance in golf.

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#1. Kneeling Hamstring Stretch

The hamstring refers to the set of three muscles running from the hip to the bottom to the knee. This muscle plays a major role in helping with different motions while you play golf. It is important that you keep these muscles loose and stretching will help avoid muscle tear and strains.

This Exercise will help you in

  • Preventing lower back pain
  • Reducing chances of injury
  • Improving your posture
  • Increasing flexibility

Steps To Do This Exercise

To get started with this exercise

First, you have to kneel on one knee with the other leg extended forward. Then, You need to make sure your spine is straight as you lean forward while placing your upper body part along with the front leg.

You must avoid rounding your back or shoulder. After strengthening one hamstring you need to alternate the legs and do 2-3 sets.

You need to pay attention that your hamstring is getting stretched. If you are not feeling stretch on these muscles then you are doing some wrong.

#2. Supine Twist

While playing golf the lower back portion of your back gets engaged a lot. This makes the lower back very tight, which can lead to severe back pains. That is why it is very important to do supine twists to keep these lower back muscles loose and help you avoid any sorts of muscle strains.

This exercise will help you in

  • Stretching the supporting spinal muscles
  • Relax tight or sore shoulders
  • Relax lower back muscles

Steps To Do This Exercise

To get started with this exercise

First, you need to lay down with both your knees bent. Then, open both your arms to form a ‘T’ keep your arms like that for the entire exercise. Next, you need to let your legs fall to the left side. You will feel the stretch on your right lower and mid back.

You must hold in this position for 30-45 seconds on each side. You can do 2-3 sets of this exercise depending upon the tightness of the muscles.

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#3. Walking Hip Openers

Your hip joint is like a ball and socket that can move in multiple directions. That makes hip and surrounding muscles one of the most important when it comes to mobility. Having strong hip muscles would also enhance your ability to balance and stability.

This exercise would help you in

  • Enhancing the range of motion
  • Improving your mobility
  • Increasing accuracy

Steps To This Exercise

Begin this exercise with your feet hip-distance apart from each other. Make sure your feet are firmly on the ground as you lift the left knee close to your chest. Then, you need to make circles with your left knee by bringing it up and across your body then move it to the side and down.

Now, keep your left foot on the floor repeat the same with the right knee. Do at least 10 repetitions of this exercise for 2-3 sets.

#4. Straight Leg March

The straight Leg march exercise will help you in improving your ability to control and stabilize your body in short, it helps in better balancing. If you have a great balance you can perform at the game with great accuracy and control over the club and the ball.

This exercise will help you in

  • Improving your ability to control your body position
  • Preventing ankle and knee injuries
  • Improving proprioception

Steps To This Exercise

To do this exercise

First, you start with standing straight and then bring the left leg straight in front of you making a 90-degree angle with the right leg. Try to fully stretch your toes upwards then bring your right arm near the raised toe. Now bring this leg down as you move ahead and repeat this again with your right leg.

You must do 8-10 repetitions of this exercise and do this exercise for 2-3 sets.

#5. Step Toe Taps

Just like the Straight Leg March exercise mentioned above the Shoe Toe Taps exercise helps you in improving your balance. The better balance you have the better would be your ability to perform with accuracy. This exercise will help you improve your control over your body and build up your motor skills.

This exercise helps you by

  • Working on lower body muscles
  • Improving your movements
  • Improving your balance

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Steps To This Exercise

To do this exercise you would need a plyometric box or the bottom stair in a staircase or any other stable structure that is about 10 to 13 inches tall will work.

Firstly, you need to stand in front of the box or the stable platform that you choose. Now raise one foot and place your toe on the box with the other foot on the ground and arms at your sides.

Now, you need to simultaneously bring the upper foot on the ground and take the lower foot up to the box. Continue alternating the foot for at least 30 to 60 seconds with rest for 15 to 30 seconds between sets. Do repetition for at least 2 to 3 sets.

#6. Wobble Board Balance Exercise

Wobble board or round balance board exercises aim at training the muscles around the ankle that helps improve the balance. This exercise not only improves the upper body balance but also helps build core strength.

This exercise helps you by

  • Improving balance and coordination
  • Stronger leg muscles
  • Improving posture

Steps To This Exercise

To get on with this exercise get your balance board.

Begin by standing on the board with your feet hip-distance apart. You need to keep your posture upright with a straight back. You can choose a point in your front to focus on, that will help you in balancing.

Now, you should shift your weight to the edges of the board but it shouldn’t touch the floor. You can keep your arms in the front or side as you feel comfortable. Balance in this position for at least 30 seconds in one go and repeat it 2-3 times.

#7. Hip Bridge

The hip bridge is one of the best exercises to build core muscles. It works on hamstrings, lower back and abs. Many of its benefits are similar to squats but one benefit is that it doesn’t place any pressure on the lower back.

This exercise helps you in

  • Strengthening the back and hip muscle
  • Avoiding hamstring injuries
  • Increased stability
  • Better posture.

Steps To This Exercise

You can start this fairly simple to do exercise by lying flat on your back and your knees bent and your arms near the hip. You should keep your feet at a hip-distance apart. Now, push your heels to lift your hips up. Try to make a straight line between your shoulders and knees.

You should stay in this position for 2-3 seconds then lower your back. Do it slowly and make at least 10 repetitions for 3 sets.

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#8. The Plank

Just like Hip bridge exercise, Plank also helps you in strengthening the core muscles. It works on glutes and hamstrings while strengthening your abs, back and core. The plank is one of the best exercises to help improve balance, strength and stability.

The exercise will help you by

  • Strengthening your core
  • Improving your posture
  • Improving stability

Steps To This Exercise

This exercise is simple to do. You would need to keep your forearms on the floor with elbows underneath your shoulders. Both your arms should be parallel to each other. Then, extend your legs behind you with only toes resting on the floor. Your body should form a straight line from shoulders to your heels.

You need to make sure your lower back is kept straight throughout the exercise. You need to make sure that you are not dropping your hip lower or hiking it high towards the ceiling.

Hold in this position without much movement for at least 30 seconds and increase the duration as you get good at it.

#9. Supine Toe Tap

The supine toe-tap exercise will help you in working out the leg muscles. This exercise engages multiple muscles like the quadriceps, hamstrings and gluteus that strengthen the whole leg.

This exercise will help you by

  • Strengthening Core muscle
  • Strengthening your legs
  • Improving balance

Steps To This Exercise

Begin this exercise by lying on your back with legs in a tabletop position while your arms resting on the sides. Next, move your right leg towards the floor and then return back to the tabletop position. Then, repeat this on the left side.

You should do at least 10 repetitions alternating both legs. You can do 2-3 sets of this exercise for better results.

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#10. Mountain Climber

Mountain climber is one of the best exercises that use multiple muscles of your body. It will help you in strengthening of arms, back, core and legs muscles.

This exercise will help you

  • Attain more stability and accuracy while playing
  • Develop better balancing ability
  • Strengthen multiple muscles

Steps To This Exercise

To begin with this exercise, you should start in a pushups position with your hands below your shoulder then tighten your core muscles. Now, Lift your right knee towards your chest while keeping your back straight and hips down.

Return the right leg back to starting position and repeat the same with the left knee.

Continue this on alternating legs for 10-16 repetitions. Do at least 2-3 sets of this exercise for better results.


Doing these exercises on regular basis will help you improve your accuracy while playing golf. These exercises will provide strength to your core muscle, back muscles and muscles around the hip.

If you do these exercises regularly it will collectively improve your mobility, balance and stability.

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