5 Golf Exercises at Home
Golf fitness is not just about looking good on the course, as it’s essential for improving your golf performance and preventing injuries.
Many golfers don’t realize that strength, mobility, and endurance all have a positive impact on their golf game.
The good news is that effective golf exercises at home require minimal equipment and can be done in just a few minutes each day.
In this article, we’ll show you how incorporating these five at home exercises can enhance your golf swing and reduce your risk of injury.
Creating a Golf Workout Routine at Home
Developing a consistent home workout routine specifically designed for golf can help you increase clubhead speed, improve accuracy, and add distance to your drives.
For best results, perform these exercises 2 to 3 times weekly, allowing at least one day of rest between sessions.
Start with 8 to 12 repetitions of each exercise and gradually increase as your strength improves. Always begin with a 5-minute warm-up of light cardio and dynamic stretching to prepare your body for the workout.
Just a few minutes of regular training will yield better results than occasional intense sessions.
Best Golf Exercises for Improvement
Here are five of our favorite golf exercises we do at home that will help improve your golf skills without requiring a gym membership.
1. Rotational Core Twist with Resistance Band
Starting position
Stand with your feet shoulder width apart, knees bent slightly, and arms extended holding a resistance band secured to a door or stable object at chest height.
Exercise
With your shoulders squared and hips facing forward, rotate your upper body away from the anchor point in a controlled motion while keeping your lower body stable. Return to the starting position slowly and repeat.
Benefits
This excellent exercise targets your core rotational strength, which is crucial for generating power in your golf swing.
The resistance helps train the muscles used in the backswing and follow-through, promoting a more consistent swing path.
2. Single-Leg Balance with Golf Posture
Starting position
Stand on one leg with your other leg slightly lifted off the ground. Hold a golf club across your shoulders and hinge forward at the hips, maintaining a straight line from head to the lifted heel.
Exercise
Hold this position for 20 to 30 seconds while maintaining balance. Keep your standing knee slightly bent and hips level. Switch to the other leg and repeat.
Benefits
This exercise dramatically improves stability and balance during your swing. Many amateur golfers lose power because they sway or shift during their swing.
Training on a single leg forces your body to develop the stabilizing muscles needed for a powerful, controlled swing.
3. Modified Push-Ups for Swing Power
Starting position
Begin in a standard push-up position with hands shoulder width apart, or elevated on a counter top if needed for different fitness levels.
Keep your arms straight and feet flat on the ground, maintaining a straight line from head to heels.
Exercise
Lower your chest slowly toward the ground, keeping your elbows at about 45 degrees from your body. Push back up to the starting position, and at the top, rotate one arm upward while turning your torso to the same side.
Return to the center and repeat on the opposite arm.
Benefits
This exercise combines core stability with upper body pushing strength.
The rotational component mimics the movement needed in your backswing and follow-through, developing the chest, shoulders, and rotational muscles critical for a powerful golf swing.
4. Hip Hinge with Band Pull-Apart
Starting position
Stand with feet hip width apart, holding a resistance band at chest level with palms facing each other. Slightly bend your knees.
Exercise
Perform a hip hinge by pushing your hips backward as if closing a door with your buttocks, keeping your back straight until your torso is nearly parallel to the ground.
While holding this position, pull the band apart by extending your arms straight out to the sides. Return to standing position.
Benefits
This combination exercise strengthens the posterior chain (hamstrings, glutes, lower back) while also engaging the upper back and shoulders.
A proper hip hinge is essential for maintaining posture throughout your swing, while the band work enhances shoulder stability for better club control.
5. Split Squat with Rotation
Starting position
Stand in a split squat position with one foot forward and one back, feet shoulder width apart. Hold a light weight or golf club at chest height.
Exercise
Lower into a lunge position, then as you rise up, rotate your torso toward the front leg while raising the weight or club. Return to center and repeat for the desired reps before switching to the other side.
Benefits
This exercise combines lower body strength with rotational power.
The split squat targets the quadriceps, hamstrings, and glutes while the rotation engages the core, simulating the weight transfer and rotation in your golf swing.
Frequently Asked Questions
What is the best workout for golfers?
The best workout for golfers combines rotational core training, lower body strength, and shoulder stability exercises.
Focus on movements that enhance the golf-specific motions while building strength in all muscular areas.
Exercises like medicine ball rotational throws, single-leg training, and band pull-aparts are excellent for golf performance.
What is the best way to practice golf at home?
Beyond physical training, you can practice your golf game at home by working on your grip and posture with a mirror, using alignment sticks for swing path drills, practicing putting on a carpet, and using foam or plastic balls for short game practice.
Combining these skill drills with the strength training exercises above creates a comprehensive at-home golf improvement program.
What exercises increase swing speed in golf?
Exercises that increase swing speed include plyometric medicine ball throws, resistance band speed drills, and rotational core exercises.
Power is generated from the ground up, so lower body explosive movements like jump squats can also dramatically improve swing speed when combined with proper technique.
How do I build strength in my golf swing?
To build strength in your golf swing, focus on exercises that target the chain of muscles and joints used during the golf swing: ankles, knees, hips, core, shoulders, and wrists.
Resistance training that mimics the golf swing, like cable rotations and the exercises outlined above, will help you develop strength that translates directly to improved performance on the course.