What Golf Exercises Help Improve Your Golf Game? – 5 Easy Workouts

//What Golf Exercises Help Improve Your Golf Game? – 5 Easy Workouts

What Golf Exercises Help Improve Your Golf Game? – 5 Easy Workouts

Exercise Techniques to Enhance Your Golf Game & Body

Golf does not require the strength of a football player, the endurance of a basketball player or the agility of a hockey athlete. It’s a game that mixes together elements of athleticism, hand/eye coordination, mental focus and flexibility to form a swing that many of us have come to use for a game we love. What golf exercises will help?


Women's Golf ExercisesIn January of 2016, I joined a Basic Body Transformation class that has been instrumental in keeping me healthy and in shape. It’s also helped my game by working areas and muscles that I never knew existed, that is, until the next day when I was extremely sore.  Many of the exercise techniques are ones that have helped improve my golf game by enhancing my strength and physical endurance.

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I am going to highlight some important exercises that have greatly impacted my overall golf game and physicality. For easy reference, I have also included pictures to show the different exercises in action. Special thanks to my mom and gymnastics instructor, Lisa LaBrasca-Becker and the Quarry Gymnastics Center Inc. for their use in space and equipment.


PLANK – It’s an exercise that is deceivingly harder than it looks. It’s amazing for your core, especially if you practice it routinely. If you remember the commercials where the woman says, “Help! I’ve fallen and I can’t get up.” This is exactly what the plank exercise tries to prevent; a fall where you don’t have the strength to get yourself up.


In golf, a strong core keeps your inner muscles stabilized in your golf swing and posture.


Golf Exercise - Plank


Recommended: I would try 20 seconds each day, building up endurance each week and eventually adding more time. My husband I did a plank challenge for a month. We started with 20 seconds the first week, and added on 10 seconds each week following.


SIDE PLANK – A side plank works in the same manor that a basic plank works, as it stabilizes your core muscles.  A side plank also engages your hip, thigh, back and gluteus muscles. Building upon those areas can firm up those muscles and keep them sturdy in your swing.


Golf Exercise - Side Plank


Recommended: Same as the basic front plank. Try 20 seconds at first, and slowly build up your endurance as you continue doing this exercise.


INCLINE –  Inclines make normal walking seem like hardest feat in the world to accomplish. At an incline posture you engage both your calf and gluteus muscle, while increasing your heart rate and cardio strength.
An incline exercise can keep your physical momentum going past nine holes of golf. Increasing your cardio ability and leg muscles may get you golfing better for a longer lengths of play.


Golf Exercise - Incline


Recommended: It depends on the incline level and if you choose to do a treadmill or walk outside. I would say to start at 15 minutes on a small – medium incline level, building up to 30 minutes on a higher incline plane (If you want to use a treadmill). If you choose to walk outside, pick a path that is more challenging with hills and more inclined areas.


WALL SQUATS WHILE LIFTING – Squats are tough, no matter how many times I do them they don’t seem to get easier. However, they are awesome exercises for your quads and thighs. Aside from building up your legs, squats can greatly increase your power and posture in golf.


Think about your slight bend of the knee in your swing that places you in small squat-like position; wall squats can help in firming up your upper leg muscles, while giving you power and endurance through your posture and swing.


Golf Exercise - Bend at Wall


Recommended: Make sure your legs are parallel to the floor and that your knees are not shifting over your toes. Once in position, you push yourself up and down between 8-10 times.  You can also keep your hands above your head or on your shoulders; do not let your back leave the wall when squatting.


MEDICINE BALL EXERCISES – This is the most popular exercise that I have seen promoted for golfers. I have found that this not only assists in building up strength in the back, but it can also give you more power in your swing.


Golf Exercise - Medicine Ball-1

Golf Exercise - Medicine Ball-2

Recommended: Swinging the ball back and forth mimics the rotation of your swing, accentuating the feeling that you are actually going to hit a golf ball. Working with a medicine ball really stretches out your back in the twisting position, which can assist in enhancing the strength and power in your golf swing.  Go back and forth for 8-10 repetitions. As you get stronger you can go longer or get a heavier ball/weight.


Some choose to throw the medicine ball against a wall and catch it before twisting to the other side.  If you don’t want to use the medicine ball, you can also a hand weight in its place.



Prior to doing any lifting or cardio be sure to stretch before and after your workout. This gets your muscles workout ready so as to prevent injury or muscle strains. You wouldn't want your golf game held up due to an injury that could have been prevented by proper stretching.

Like any sport, there are exercises that can help in not only making you a better golfer but also a healthier person.  Start out at your own pace and build your physical endurance from there. You may not just notice a difference in your game, but also in how you feel overall.

So what golf exercises can help you?  … now that you know, just “Go For It”!
Be a better golfer & a better YOU!


Got exercises you enjoy or that have worked for your game? Please share your experiences below. I would love to hear your feedback!

Got questions? You can email me at summer@ladiesgolfshoppe.com or on twitter at summery08.

By |2016-11-19T09:43:16-05:00October 21st, 2016|Fitness & Exercise|7 Comments

About the Author:

Summer Anderson is a mother, wife, writer and long time lover of the game of golf. Anderson currently resides in Pennsylvania with her husband and golf partner, Bob and two wonderful children, Heath and Autumn. - - https://www.summeranderson.cstechplus.net


  1. Simon January 3, 2017 at 8:29 am - Reply

    Dear Summer,

    Thank you very much for this article. I love playing golf and working out, the truth is that I think that it is very important to combine the two. You need to be fit in order to improve your game. These exercises help you a lot to make your core stronger and that is very important for your swing. I love the plank and the medicine ball exercise.

    Thank you for the great tips and good exercises to improve my golf game.

    Best wishes and a happy new year!


    • Summer Anderson January 6, 2017 at 9:46 am - Reply

      Hello Simon:

      Thank you for reading this article!

      If you look at some of the top golfers – Rory, Tiger and Adam Smith, they are very in shape and play some top notch golf. (Tiger may struggle, but I don’t think it’s fitness related). Even if golf isn’t the most physical sport, being in shape can be instrumental in playing good vs. playing great.

      Exercising can not only improve your game, but it also helps with your overall health and longevity in life.

      I hope that you enjoy (as much as you can) doing these exercises.

      Happy golfing!

  2. Necollier October 27, 2016 at 9:41 pm - Reply

    Hi! Great site!

    Lots of useful and practical information. I am a huge fan of golf, and also enjoy going to tournaments and watching. And when my kids get of age I hope to get them into the sport too!

    I can say with confidence that I will be referring my friends and family to this site too.
    If there are any questions about golfing exercises that can help improve their game, this will really help.

    Thank you!

    • Summer Anderson January 6, 2017 at 9:50 am - Reply

      Thank you so much for taking the time to look over and check out this site. It definitely offers a variety of information, and can extremely for both men and women.

      Thanks for your referral as well – spread the word on ladiesgolfshoppe.com.

      Happy golfing to you!

      • Summer Anderson January 13, 2017 at 8:38 pm - Reply

        Sorry that I missed a few words in my last post…this site can be extremely *helpful* for both men and women.

  3. Marley Dawkins October 27, 2016 at 12:58 pm - Reply

    Great tips for improving your golf game here. I know my partner will be interested to read about this and your site in general, as she is golf mad really. I’ve never met a woman so into golf! So subsequently I am forced to take an interest too! – lol

    … thanks for sharing this and keep up the great work!

    • Summer Anderson January 6, 2017 at 10:08 am - Reply

      Thanks Marley! Golf is a great game that you both can play together and for many years too.

      Please be sure to share this site with her as it can help both men and women players.

      Happy golfing to both of you!

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