golf exercises

10 Performance Boosting Golf Exercises (Fitness Workout Routine)

When it comes to enhancing your gameplay the importance of exercise is always overlooked by the advanced equipment that has saturated the market. But little do we know that to ace the game we need to pay close attention to our overall health in terms of physical fitness and strength.

The same goes for the golf game. No matter how much you’ve equipped your golf bag with modern and advanced equipment if you’re not sturdy enough then these tools won’t do you any good.

But you need not worry as we have got you covered with the list of a variety of exercises that we are going to present in this article.

These exercises will help you strengthen your core, triceps, and shoulder muscles and will help you kick your golf game up a notch.

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Golf Exercises to Add to Your Workout Routine

#1 Seated Trunk Rotation

The seated trunk rotations not only help you enhance and improve your flexibility but also lets you keep up a steady position during the golf swing.

Start Position

  • Sit up nice and tall in a chair
  • Cross your arms across your chest whilst holding a golf club at the collarbone level


  1. Move your upper torso comfortably as far to the right as possible and hold this position for a couple of seconds
  2. Now get back to the starting position
  3. Turn to the left side and repeat the same

You need to repeat this process 5 to 7 times. And hold on, you might not be able to do it initially but don’t give up as after a couple of days, you’d be flexible enough to do it properly.

Read: 9 Best Golf Exercises to Strengthen Your Core

#2 Glute Bridge

It’s the most important exercise as it lets you dodge low back pain and helps strengthen your core muscles, giving you a more even swing.

Starting Position

  • Lie down flat on your back with hands on your side
  • Bent your knees 90 degrees
  • Your feet must be put flat on the floor


  1. Slowly lift your butt off the ground only leaving your feet and shoulders on the ground
  2. Hold this position for at least 5 seconds
  3. Get back to the initial position after holding the said position for the required amount of time

Do at least 10 reps of the Glute Bridge and make sure to feel the tension in your butt, not in your back or quads, to get the best possible results.

Read: How to Lose Weight Playing Golf

#3 Lateral Pillar Bridge

Lateral Pillar Bridge is considered to be an ideal exercise if you want to integrate stability between your shoulders, torso and hips.

Starting Position

  • Simply lay on your side on the ground
  • Place your elbow exactly underneath your shoulder
  • Position your hips, knees and shoulders in a straight line


  1. Force your elbow into the ground by lifting your body
  2. Only the edge of your feet and elbows should be touching the ground whilst you hold that Lateral Pillar Bridge
  3. Get back to the starting position after holding the said position for 2-3 seconds

You can increase the time length of the exercise once your body gets used to the exercise.

#4 Hand Walkouts 

If you want to slim down the risk of an elbow injury, this simple exercise is your go-to.

Starting Position

  • Get your feet set about shoulder-width
  • Bend down and put your hands on the floor
  • Walk them out to a push-up position


  1. Once you get into the above-mentioned position walk your toes towards your hands
  2. Make sure your knees are straight and aren’t bent during this exercise
  3. Either hold the position for a while or try a push up before getting back to the starting position
  4. Repeat doing the same till you’re done with your required number of sets

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#5 Standing Ys

Standing Ys is an exercise that totally focuses on strengthening your shoulders making you in more control of your swing, thus boosting your game performance.

Starting Position

  • We are going to use a band or a pulley for this exercise
  • Keep your feet straight and squeeze your glutes as well as your shoulder blades together


  1. Extend your elbows straight and make sure they aren’t bent
  2. Raise your arms over your head to form a Y position
  3. Get back to the initial position
  4. Keep on doing this till you are done with the required number of sets

#6 Standing Ts

Standing Ts is almost the same as Standing Ys position except for a slight difference.

Starting Position

  • All you need is a band or a pulley
  • Keep your feet straight or slightly out
  • Now squeeze your glutes as well as your shoulder blades together


  1. Extend your elbows and point your thumbs back
  2. Open your arms wide forming a T position
  3. Make sure you squeeze your shoulder blades
  4. Repeat the same 10-15 times

#7 Cat Camel

Cat camel is a very incredible exercise as it tends to enhance your spine mobility while increasing strength in your lower back and hip.

Starting Position

  • Get down on all fours
  • Make sure that your knees are under your hips
  • Meanwhile, your hands must be below your shoulders


  1. Breathe in and round your spine. Hold for a couple of minutes.
  2. Now breathe out and extend your spine.
  3. Repeat the same 10-20 times.

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#8 The Pelvis Rotation

This exercise helps the golfers to separate their segments of the body. Speaking of which, it enables you to separate your lower body from the upper body to hit those flawless golf swing shots.

Starting Position

  • All you need is your golf club for this exercise
  • Turn the club upside down
  • Place your arms on the golf club
  • Bend one knee and place it on the back of the other knee


  • Once you get into the starting position, rotate your lower body.
  • Make sure your upper body is fairly stable during this exercise
  • Repeat doing this till you reach the required number of sets

This exercise is especially going to help you with your downswing.

#9 The Sword Draw

The sword draw exercise promises to enhance your mobility and strengthen your shoulders, helping you ace the golf game. All you need to do is to focus on your posture while doing this exercise.

Starting Position

  • You need to get your hands on a Dumbbell
  • Stand straight with your feet shoulder length apart


  1. You need to start the movement near your opposite knee
  2. Make sure that your palm is facing back
  3. Now slowly and gently lift your arm above your head and bring it to the side
  4. Get back to the starting position

The exercise is called The Sword Draw because it looks like you are drawing the sword out of its sheath.

#10 The Dead Bug

The last exercise on our list is The Dead Bug. This exercise focuses on strengthening your core and more importantly your spine and lower back muscles, assisting you in transferring energy from the lower to the upper body.

Starting Position

  • First of all, you need to lie down on your back
  • Now bring your arms straight above your head
  • Your knees and hips should both be at 90 degrees


  1. Now lower the left arm and extend the right leg
  2. Return to the starting position before touching the ground
  3. Make sure that you maintain the position of the opposite arm and leg throughout the exercise
  4. Repeat several times

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Get access to hundreds of golf drills to practice as well as content on the mental side of golf, fitness plans, worksheets, and many more resources. This is a complete golf practice system.

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Work hard,

Nick Foy, Instructor

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