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Golf is a full-body sport that engages your glutes, core, hips, and arm muscles, says trainer Jesse Feder. Strength training off the green two to three times a week will help you build endurance and a more powerful swing. Here, pros share the most essential exercises for golf.
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Cable Twist
Feder says your core muscles play a key role in your swing.
- Set cable at mid-body, medium weight.
- Stand sideways to machine.
- With both arms out straight, twist torso to pull cable across your body.
- Slowly return to start.
- Do 10 reps per side, 3 sets.
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Rotational Lunge
Trainer Jake Dickson also suggests core-focused rotational moves like this.
- With medicine ball at chest, step right foot forward.
- Bend left knee.
- Hold lunge, rotate torso to right.
- Return to center, step back.
- Alternate legs and twists, 20 reps.
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Single-Leg Deadlift
This exercise targets your lower back, hamstrings, and glutes.
- Feet together, dumbbell in each hand.
- Let weights hang in front of thighs.
- Bow down, let one leg lift behind you.
- Lower DB to floor.
- Stand. Repeat 10 reps, 3x.
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Lateral Jumps
Dickson says this move will build your glutes, which are crucial for a solid golf stance.
- Squat down.
- Engage lower body, hop to side, landing on outer leg.
- Maintain steady side-to-side motion as you alternate sides.
- Do 10-15 reps, 3x.
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Side Step-Ups
Since your hips also come into play, it’ll help to do moves that target that area.
- Stand sideways next to 12” platform.
- Step up so all your weight is on one leg.
- Step down to starting position.
- Repeat 15 times on each leg.
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Kneeling Slams
Life Time trainer Caleb Herman says these build upper body power, flexibility, and endurance.
- Kneel in front of a medium medicine ball.
- Pick ball up overhead.
- Slam down hard.
- Do 10 reps to front, 5x.
- 1-minute rest.
- Slam 10x to right.
- Slam 10x to left.
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Triceps Dips
Hit your tricep muscles with this move so you have more control over your club.
- Sit in a chair.
- Grip the seat of the chair with both hands.
- Lower your bum down to just above the floor.
- Engage triceps to lift and lower.
- Aim for 15 reps, 3 sets.