The Only Golf Exercises You Need to Strengthen Your Swing and Improve Your Game

Most casual golfers who experience pain, or even just have a few bad games, assume there’s something wrong with their swing. While poor swing mechanics might be the cause, it's more likely a sign of weakness and inflexibility. Just like you need strength and mobility to up your squat and Romanian deadlift game in the gym, improving your golf game starts with a dedicated golf workout.

Golf is ballistic, involving sudden moments of exertion. It's also one-sided with players swinging 75 to 100 times from one side of their body. Much like athletes who regularly perform clean exercises, cossack squats, and deadlifts with muscle imbalances, golfers who favor one side often suffer from overuse injuries. If only we were all ambidextrous and could play righty on the front nine and lefty on the back nine.

Before you consult a swing coach, take a close look at your physical fitness. Chances are the key to a better game on the links is a better off-the-course training program that creates the flexibility and mobility to execute proper swing mechanics. 

Note: If you think you're injured, or you feel pain during a workout, immediately stop and consult a doctor.

Here are 10 great golf exercises that will loosen your hips, stabilize your shoulders, build total-body power, and strengthen your golf swing overall.

Best Golf Exercises to Improve Your Game

1. Seated Rotations 

Why It Works

Seated or standing rotations improve your rotational mobility, a key component of the golf swing.

How to Do It

1. Sit straddling a bench, or squeeze a pad or towel between your knees, to start. 
2. Hold a golf club, dowel, or PVC pipe in one of two positions: behind your back with your arms so it sits in the crook of your elbows, or across your shoulders and traps as you would a barbell.
3. If you choose the former, set your palms flat on your stomach and maintain your posture. 
4. Without moving your hips, rotate your torso to the right and hold for two seconds. 
5. Return to the starting position, then continue to the left and hold for two seconds. 
6. That's 1 rep. Alternate sides on each rep. Try to go a little bit further each time.
7. Complete 10 reps each side.

2. Standing Ys 

Why It Works

Improves shoulder mobility and also counteracts the negative impact of sitting.

How to Do It

1. Stand bent over at the waist with your back flat and chest proud, as if you were about to do a deadlift, to start. 
2. Beginners should start with just their bodyweight but more advanced individuals with greater mobility can hold a golf club with a supinated grip (palms facing up). 
3. Pull your shoulder blades back and down and raise your arms over your head to form a Y-shape. 
4. Return to the starting position with control. 
5. That's 1 rep.
6. Perform 10 total reps.

Pro Tip

Make sure to initiate the movement with your shoulder blades, not your arms.

3. Lateral Bounds

How to Do It 

1. Stand balanced on your right leg with your left foot on the ground.
2. Squat slightly with the right leg, then use the leg and glutes to jump to the left.
3. Extend your ankle, knee, and hip and land on the left foot only, maintaining your balance.
4. Hold for a count of three, then bound to your right.
5. Do 10 reps per side.

4. 90/90 Stretch 

Why It Works

This move opens up your shoulders and low back, helping to build flexibility and mobility.

How to Do It

1. Lie on one side with the bottom leg straight and the top leg bent with inside of knee on ground. 
2. Rotate your trunk back attempting to put the top shoulder blade on the ground. 
3. Hold two seconds, then return to the start position.
4. That's 1 rep. Repeat all 10 reps on one side, then switch. 

Related: The Greatest Basketball Workout to Build Explosive Power and Strength

5. Side Plank 

Why It Works

Side planks open up the hips, preventing back pain.

How to Do It

1. Lie on one side with your body in a straight line and your elbow under your shoulder, feet stacked, to start. 
2. Push your hips off the ground, creating a straight line from ankle to shoulder. 
3. Hold this pose for three seconds. Be sure to keep your head in line with your spine—don't sag or bend.
4. That's 1 rep. Repeat all reps on one side, then switch. 
5. Do 10 reps on one side, then switch. 

6. Medicine Ball Parallel Throw 

Why It Works

Medicine ball throws improve your ability to store and release energy and improve your swing speed. 

How to Do It

1. Stand facing a wall about three feet away, holding a medicine ball at waist level, to start. 
2. Rotate your trunk away from the wall. 
3. Then, in one motion, initiate the throw by thrusting your hips toward the wall, followed by your trunk, arms, and the ball. 
4. After the ball bounces off the wall, catch it with one hand under the ball, the other hand behind it, arms slightly bent. 
5. That's 1 rep. Repeat all 10 reps on one side, then switch.  

7. Worlds Greatest Stretch

How to Do It 

1. Step forward with your left leg, and lower your body into a runner's lunge with both hands planted on the floor, even with your left foot.
2. Your right knee should remain above the floor—not touching.
3. Now move your left elbow inside your left foot, and rest it on the floor.
4. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.
5. Move your left hand outside your left foot, and twist to reach for the sky.
6. Try to pull the toes on your left foot up to your shin.
7. Repeat for 10 reps, then perform on the opposite leg.

8. Physioball Pushup 

Why It Works

Pushups on a physio ball challenge the scapular stabilizers, which are vitally important for shoulder and back movement.

How to Do It

1. Start in a pushup position, with your hands on a physioball and feet on the floor, to start. 
2. Lower yourself so your chest barely touches the ball. 
3. Control the ball as you push up, pushing your chest as far away from the ball as possible.
4. That's 1 rep.
5. Perform 10 reps total.

9. One-Arm Dumbbell Bench Press

Why It Works

This movement not only builds strength but also shoulder stability.

How to Do It

1. Lie down on a flat bench, with your left glute and left shoulder blade on the bench and right glute and right shoulder blade off the bench, holding a dumbbell in your right hand, to start. 
2. Slowly lower the weight until your elbow is horizontally level with your shoulder. 
3. Return to the starting position. 
4. That's 1 rep. Repeat all reps on one side for 10 reps, then switch. 

10. Glute Bridge 

Why It Works

The glute bridge is perfect for activating those muscles you've been sitting on all day before hitting the links.

How to Do It

1. Lie face-up on the floor with knees bent 90 degrees and feet flat on the floor, to start. 
2. Squeeze a rolled up towel between your knees. 
3. Fire your glutes and bridge your hips toward the ceiling, so only your shoulders and heels remain on the ground. 
4. Lower your hips to the start position.
5. That's 1 rep.
6. Perform 1 set of 10 reps.

Why You Should Trust Me

Pete Williams is a NASM-certified personal trainer who, for more than 20 years, has written about training and performance for Men’s Journal, Men’s Health, Men’s Fitness, and other publications. He’s the author or co-author of a dozen fitness books, including Mark Verstegen’s five-book Core Performance series.