10 Best Golf Exercises for Women

10 Best Golf Exercises for Women

Whether it is hockey, baseball or golf, every game requires the body to be in best of the shape to play. Proper fitness is the key to excel in any sport.

To improve your game, you have to work on your body’s flexibility, mobility and posture. You will see a definite improvement in your game by targeting specific areas of your body.

Please don’t underestimate these high power exercises; they can make you a winner at a golf tournament by increasing performance, stamina, and power in the golf swing. These exercises will not only improve your golf game but also assist you to avoid possible injuries.


Golf fitness is how your body responds when you swing the club. Golf fitness is not given enough attention concerning game improvement. Several different exercises are designed specifically for the golf game.

Executing a regular golf workout routine helps to tune your body. It serves your body to perform better during the day and boosts your strength and mobility as well.

Resource: Golf Fitness Training Plan


There is a long list of exercises that will be targeting specific parts of the body. These exercises specifically work on certain aspects of golf. Increasing the power of the swing is the foremost goal towards mastering golf. Lower and upper back muscles workout will enhance your posture.

However, there is a difference between doing general fitness exercises and a golf fitness workout. The latter one is specific with target areas and posture.


Side Lunges will work on the strength and, more specifically, range of motion of the body. It improves all the muscles in the lower back. Lateral Lunges will train the body for side-to-side movements.

  • Stand with feet hip-width apart.
  • Take a big step towards the left side and then bends your left knee. Remain in this posture for few seconds and then get back to your original position.
  • Repeat steps 7-8 times for the left leg and then switch to the right leg.

Resource: Golf Training Plans with Drills, Routines, Worksheets


High kicks are fundamental to improve hip mobility as well as flexibility in the glutes and hamstrings.

  • Stand erect with shoulder feet apart.
  • Raise your left leg as high as you can.
  • Then return to the original position and repeat the same guide for the right leg.
  • Repeat at least eight times with alternate legs.


Standing wood chop is an exercise that improves the movement of your hips, back and shoulders. This exercise works on the muscles that are used to swing the golf club. It can be performed by a cable system having a resistance band. Medicine ball and weights can be used as an alternative to the cable system.

  • Stand with your right foot carrying the band with the floor.
  • Bend your knees slightly.
  • Pull the band over your left side of the head as if you’re about to chop wood with an axe.

Read: Best Core Exercises to Work Core Strength


Glute Bridge is one of the key exercises to strengthen your lower back muscles, particularly glutes. They are very useful in relieving hip pain.

  • Lie on your back with hands by your side.
  • Keep your feet hip-width apart.
  • Gently lift the hips.
  • Make such posture that shoulders, hips and forming a straight line.
  • Maintain the posture for several seconds and then repeat the exercise at least 5-6 times.


Front and side planks will activate your major muscles that are concerned with stability.

For the side plank;

  • Lie your body on the side.
  • Put your elbow underneath your shoulder.
  • Elevate your hips and place your other hand by the side of your torso.
  • Maintain the posture for few seconds in the beginning.
  • With every practice, try to increase the duration of the plank.


Squats prove to be one of the beneficial exercises for every type of sports. It is one of the essential practice for solid posture. Squats train the muscles that are used in the golf swing.

  •  Stand upright with feet hip-width apart.
  • Contract your abdomen muscles.
  •  Drop your body down as if sitting in a chair.
  •  Straighten your legs and return to your initial position.
  • Repeat it at least 7-8 times.

Check out this list of leg exercises for golfers


It is one of the variations of the plank. These shoulder taps will strengthen our arms and shoulders.

  • Keep your body in the front plank position.
  • Raise the right arm and touch the left shoulder with the right palm.
  • Return to plank position and then raise left arm and touch the right shoulder.

Check out these shoulder exercises for golfers


Twisting your lower body helps out to stretch the muscles and tendons in your hips and lower back.

  • Lie on the ground having arms open on both sides and knees bent.
  • Place both feet together.
  • Start lowering your knees to one side and then return knees to the front plane.
  • Lower your knees to the other side and repeat the process several times.


Boxing is a full-body workout. It helps in building arms strength. Boxing benefits the golfer to remain focused and increases the speed of club swing.


Knee to chest exercise or knee hugs is perfect for relieving back pain. It stretches the muscles of your hip and leg region. It is beneficial in reducing the pressure and tension on spinal nerves.

  • Lie on your back with arms by your side.
  • Raise the right foot from the floor.
  • Pull the right knee toward the chest.
  • Hold the knee with hands towards the chest for a few seconds and then return to the initial position.
  • Repeat the same steps with the left knee.


  • It gives you superior skills against your opponent.
  • It greatly reduces the risk of any injury and fatigue.
  • These exercises increase the flexibility that allows the body to hit a perfect stroke by the wide range of swing of the club.
  • They benefit the golfers with power that will help them to hit the golf ball to a greater distance.

Without a decent golf fitness workout, it is difficult for a player to perform efficiently.

A research study was conducted to evaluate the effects of strength and conditioning workouts for golfers, the results shows the increase in clubhead speed, ball speed and distance measures were 4-6.4% increased.

Other studies also found positive changes to golf swing kinematics, significant effects on measures of accuracy or consistency.


It’s a high time that all the women golfers should start exercising at home. You can easily perform most of the exercises at home to increase your golf skills.

Warm-up your body, and then do hip crossovers, knee hugs and planks.

Make a proper workout routine and work on the areas where you are lacking. You’ll see a drastic improvement in your game.


If you want to perform bigger, be it in a game or any other aspect of life, you have to prepare your body for it. Adapting to a proper golf fitness workout helps your body to play better during the game.

They keep you calm in stressful situations of the game. As these workouts reduce the chances of injury, you’ll give your 100 per cent without any fear of pain and damage.

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