Working out typically goes hand in hand with most sports. To stay in shape, athletes find themselves hitting the gym even during the off season. We hear about the workout plans that famous athletes have either created themselves or have adopted into their daily routines, but typically these are basketball, football, and soccer players. Very rarely do we hear about the latest workout plan that’s going to improve your golf game. So how should amateur golfers work out? We’re going to break down the 5 exercises that are not only going to help you become a better golfer, but help you live a healthier lifestyle.

Perfect Posture

Golf posture is no joke. Even the slightest bit of a hunch can deeply impact your golf swing. Learning to have a straight and smooth swing is difficult in and of itself but doing some Knee Hugs could help! This exercise won’t tire you out, but you’ll definitely get a good stretch out of it. Stand upright with your back as straight as possible. Keep your arms straight down by your sides. Slowly lift your right leg up toward your chest and hold it with your arms for two seconds while contracting that left glute. Put it down and switch legs. For a tutorial: check out Golf Digest’s video here:

Core Rotations

A good portion of your strength when golfing is actually coming from your core. So making sure your abdomen is strong in that area is essential to having a solid golf swing. One exercise you can do to toughen up that area is some core rotations. You can do these by using something similar to a dumbbell or medicine ball. Lie down with your back flat against the ground. Slowly curl up so that your chest, neck and head is off the ground, as well as your quads, calves and feet are off the ground. This will put you in a “c” position. Take the weight (dumbbell/medicine ball), and slowly twist it from your left side to your right side. This is sure to strengthen that core. Hurricane Junior Self Tour recommends doing 25-30 reps for 2-3 sets. Check out the tutorial images here:


Another core exercise that is sure to make your abdomen stronger and your golf game smoother is the Twister. The Twister can be done in a number of ways, but this specific one will help strengthen your oblique abdominal muscles which will benefit your back and down swings. Start by setting your body up to be in the push up position, but have your chins lined up to be on top of the swiss ball. Slowly twist your body so that your left foot rotates the swiss ball and touches the ground. Then roll over until your right foot touches the ground. Men’s Health recommends doing this workout 3 times a week, doing 12 reps for 3 sets. You can watch their tutorial video here:


This exercise you can literally do anywhere, so there’s no excuse as to why you’re skipping out on it during your workout routines. Lie face down and slowly lift your forearms so they’re laying flat on the ground. Then pick up your legs so that you’re only being lifted by your toes and hold the position. If you’re feeling dangerous, have a friend put flat weights on your back for some extra pressure. For a step by step guide on how to hold a plank, check out Muscle and Fitness’ article here:

Shoulder Wall Slides

This is another exercise you have no excuse not to do! As long as there’s a wall…there’s a way. Stand upright against a wall, make sure you’re back is straight, and raise your arms over your head. Slowly bend them toward your head at the same time. Do 3 sets of 15 reps. This workout focuses on the shoulders and upper back. For a tutorial video, check out Stack’s video here:

So whether you have time to hit the gym, or you find yourself wanting to work out during commercial breaks at home, these 5 exercises are sure to improve your swing and help your overall golf game. As any type of training goes, consistency is key. The work you put into your golf workout will show on the course.