The Complete Guide To Golf Exercises: 15 Exercises To Build Strength, Mobility And Power For Better Golf
Search for Golf Exercises online and you'll quickly find yourself drowning in information.
One coach tells you to stretch more.
Another says you need explosive power.
Someone on Instagram is balancing on a Swiss ball while juggling kettlebells.
Someone else insists resistance bands are the answer to everything.
Before long, you've saved fifty different exercises...
...and consistently perform none of them.
Sound familiar?
One of the biggest problems golfers face isn't a lack of information.
It's trying to decide what actually matters.
The truth is, there are thousands of exercises you could do.
Very few of them are essential.
Over the years, I've found myself returning to the same movements again and again.
Not because they're trendy.
Not because they're exciting.
But because they work.
They help golfers become stronger.
They move better.
They produce more power.
Most importantly, they prepare the body for the demands of golf.
That's the key word.
Prepared.
One idea runs through everything I teach.
The purpose of Golf Fitness isn't to create the strongest golfer in the clubhouse.
Or the most flexible.
Or the one with the biggest deadlift.
It's to build a body that's prepared for golf.
Prepared to swing repeatedly.
Prepared to walk eighteen holes.
Prepared to recover.
Prepared to keep enjoying the game for years to come.
That's exactly what this guide is designed to help you do.
Why You Don't Need Hundreds Of Golf Exercises
Social media has created the impression that every training session should involve something you've never seen before.
Novelty gets attention.
Consistency gets results.
If you watch elite strength coaches working with professional athletes, you'll notice something interesting.
They don't constantly reinvent training.
They master the basics.
Then they progressively improve them.
Golf is no different.
The golfers who make the biggest long-term improvements usually aren't chasing the newest exercise.
They're performing the right exercises consistently.
Progress beats perfection.
Always.
If you improve your strength a little this month...
Your mobility a little next month...
Your power a little after that...
Those improvements compound.
Trying to find the perfect exercise usually delays actually doing any exercise.
What Makes A Good Golf Exercise?
Not every exercise deserves a place in your programme.
When deciding whether an exercise belongs here, I ask four simple questions.
Does it improve a physical quality required in golf?
Does it transfer well to athletic movement?
Can it be progressed over time?
Can most golfers perform it safely with appropriate coaching?
If the answer isn't yes, it doesn't make the list.
Every exercise in this article improves one or more of these qualities:
Strength.
Mobility.
Power.
Rotational control.
Together, these qualities underpin an athletic golf swing.
The 15 Golf Exercises Every Golfer Should Master
Rather than giving you fifty average exercises, I'd rather give you fifteen excellent ones.
I've organised them into three categories.
Strength.
Mobility.
Power.
Those three pillars form the backbone of almost every programme I write for golfers.
Let's begin with strength.
The Five Best Golf Strength Exercises
Strength isn't about becoming bulky.
It's about increasing your body's capacity.
A stronger golfer generally finds it easier to maintain posture, produce force and tolerate the physical demands of golf.
Here are the five exercises I prioritise most.
1. Safety Bar Squat / Goblet Squat
The safety bar squat and the goblet squat are two of my favourite squat exercises for golfers
They develop lower-body strength while encouraging good posture and control.
Golf is played from an athletic position.
Both of these variations encourage exactly that.
Benefits include:
Stronger legs.
Improved trunk strength.
Greater movement confidence.
One of the reasons I like these variations so much is that they’re accessible.
Most golfers can learn them relatively quickly.
They also provide plenty of room for progression, especially the safety bar squat (provided you have one in your gym).
2. Romanian Deadlift or Kickstand RDL
Powerful golfers don't only push into the ground.
They also control the hinge through their hips.
The Romanian deadlift develops the posterior chain.
That includes:
Glutes.
Hamstrings.
Spinal stabilisers.
Those muscles play an important role in force production and maintaining an athletic posture throughout the swing.
The aim isn't simply lifting heavier weights.
It's learning how to produce and absorb force efficiently.
3. Split Squat
Golf isn't a perfectly symmetrical sport.
During the swing you're repeatedly transferring force between one leg and the other.
The split squat encourages you to load up one side of the body.
It develops:
Single-leg strength.
Hip strength.
Lower-body control.
All qualities that transfer well to golf.
4. Alternating Bent-Over Row
Every golfer spends plenty of time pulling the club around their body.
Strong upper-back muscles help support posture while also balancing out all the pressing and sitting that modern life tends to encourage.
The bent-over row develops:
Upper-back strength.
Shoulder strength.
Postural endurance.
It's one of those exercises that quietly supports almost everything else you do.
5. Cable Woodchop
Golf is rotational.
So your training should include rotation too.
The cable woodchop develops your ability to create and control rotational force while linking the lower and upper body together.
It's one of my favourite dynamic core exercises because it teaches your trunk to transfer force rather than simply resist movement.
That distinction matters.
Your core doesn't just stop movement.
It coordinates it.
Benefits include:
Rotational strength.
Dynamic core control.
Force transfer.
Athletic movement.
If you’re wondering “can strength training lower my handicap?“, check out this article I wrote last month.
The Five Best Golf Mobility Exercises
One of the biggest misconceptions surrounding mobility is that it's all about stretching.
It isn't.
Mobility is your ability to actively control movement through a range of motion.
That's why good mobility training usually involves movement rather than simply holding stretches.
The following exercises appear repeatedly in my coaching because they address areas that golfers commonly struggle with.
6. Hip Airplanes
If I could only prescribe one mobility exercise for golfers, this would be high on the list.
Hip airplanes improve:
Hip rotation.
Single-leg strength.
Pelvic control.
They're challenging and get your hips moving through a large range of motion in the transverse plane.
That's precisely why they're valuable.
Golf is rarely performed on two perfectly stable legs.
Learning to control movement on one leg transfers exceptionally well.
7. Side-Lying Scissor Slides
This exercise encourages frontal plane movement at your hips.
As you shift your weight in your golf swing, you’re moving along the frontal plane at your hips.
Being able to move efficiently
8. Sagittal Pelvic Tilts
Pelvic control is often overlooked.
Yet your pelvis plays an important role in posture, rotation and force transfer.
Sagittal pelvic tilts improve awareness and control rather than simply flexibility.
Sometimes better movement begins with better understanding.
Learning how to move your pelvis independently can unlock movement elsewhere in the chain.
9. 90/90 Knee Rolls
The 90/90 knee roll introduces rotational movement through the hips while encouraging controlled spinal motion.
It's an excellent way to prepare your body before golf or strength training.
10. Half-Kneeling Side Bends And Rotations
Golf isn't purely rotational.
Your body also side bends throughout the swing.
This exercise combines both qualities while encouraging good pelvic control.
It develops:
Thoracic mobility.
Lateral movement.
Rotational awareness.
Trunk control.
If you’re still sat on the fence about whether mobility is important to your golf swing, check out my article here on the importance of hip mobility.
The Five Best Golf Power Exercises
Strength gives you the ability to produce force.
Power is your ability to produce that force quickly.
Golf happens in the blink of an eye.
By the time you've consciously thought about your downswing, the club has already travelled through impact.
That's why power training deserves its own place in every golfer's programme.
The goal isn't simply to move fast.
It's to move fast with control.
11. Rotational Medicine Ball Scoop Throw
If I had to choose one power exercise for golfers, this would probably be it.
The rotational medicine ball scoop throw teaches you to generate force from the ground, transfer it through your hips and trunk, and express it explosively.
It's one of the closest gym-based movements to the intent of a golf swing.
Benefits include:
Rotational power.
Force transfer.
Clubhead speed development.
Athletic coordination.
12. Rotational Medicine Ball Shot Put
The shot put variation places a greater emphasis on producing force through one side of the body while maintaining balance and control.
It also encourages golfers to finish powerfully rather than simply moving quickly.
Developing both variations creates a more rounded athlete.
13. Broad Jump
Distance isn't created solely by rotating faster.
It also relies on how effectively you can produce force into the ground.
The broad jump develops lower-body explosiveness and teaches intent.
One coaching cue I often use is:
"Commit to the jump."
Golfers often hold themselves back because they're worried about failing.
The same applies here.
Power requires intent.
Benefits include:
Lower-body power.
Triple extension.
Athleticism.
Force production.
14. Skater Bounds
Golf is rotational, but it's also a game of weight transfer.
Skater bounds improve lateral force production while developing strength and single-leg power.
They're an excellent bridge between strength and athletic movement.
15. Kettlebell Swings
The kettlebell swing develops explosive hip extension, one of the most important movement patterns in athletic performance.
Done well, it reinforces the powerful contribution your hips should make during the golf swing.
Done badly…
It becomes an awkward squat with a kettlebell flying around the room.
Technique matters.
Learn it well.
Then progressively increase the challenge.
To find out more ways to increase your swing speed without changing your golf swing, check out my article here from June this year.
Which Exercises Matter Most If Your Goal Is More Distance?
Every golfer wants a little more distance.
The temptation is to think the answer lies solely in the power section above.
In reality, distance is built on a foundation.
Power sits at the top of that pyramid.
Before that, you need:
Sufficient mobility to reach effective positions.
Enough strength to produce force.
Good movement quality.
The ability to transfer force efficiently.
Only then can you truly maximise power.
If your goal is distance, I'd prioritise:
Romanian Deadlifts.
Cable Woodchops.
Hip Airplanes.
Rotational Medicine Ball Scoop Throws.
Kettlebell Swings.
Notice something.
Only two of those are traditional "power" exercises.
The others prepare your body to use power effectively.
Which Exercises Matter Most For Older Golfers?
One of the biggest myths in golf is that getting older automatically means getting shorter off the tee.
Age certainly influences performance.
But inactivity has an even greater effect.
For golfers over 50 or 60, I'd prioritise:
Goblet Squats.
Split Squats.
Bent-Over Rows.
Hip Airplanes.
Half-Kneeling Side Bends and Rotations.
Why?
Because these exercises help maintain:
Strength.
Balance.
Mobility.
Confidence in movement.
Those qualities become increasingly valuable as the years pass.
The objective isn't to train like a twenty-year-old.
It's to build the strongest, most capable version of yourself.
Comparison has no place here.
The only meaningful comparison is with the golfer you were six months ago.
The Best Golf Exercises At Home
Not everyone has access to a gym.
The good news?
You don't need one.
If I were building a simple home programme, I'd choose:
Goblet Squats (using a kettlebell or dumbbell).
Split Squats.
Cable Woodchops (or resistance band woodchops).
Hip Airplanes.
Side-Lying Scissor Slides.
Sagittal Pelvic Tilts.
90/90 Knee Rolls.
Half-Kneeling Side Bends and Rotations.
That's more than enough to improve movement, strength and coordination.
Remember…
The best programme isn't the one with the fanciest equipment.
It's the one you actually complete.
How To Build A Weekly Golf Workout
One of the biggest questions golfers ask is:
"How do I fit all of this together?"
Here's a simple framework I often recommend.
Monday – Strength
Goblet Squats
Romanian Deadlifts
Bent-Over Rows
Cable Woodchops
Wednesday – Mobility & Power
Hip Airplanes
Side-Lying Scissor Slides
Sagittal Pelvic Tilts
Rotational Medicine Ball Scoop Throws
Broad Jumps
Friday – Strength & Power
Split Squats
Romanian Deadlifts
Kettlebell Swings
Rotational Medicine Ball Shot Put
Skater Bounds
Before Every Round
Spend 8–10 minutes performing your mobility work and dynamic warm-up.
Consistency matters far more than perfection.
Two quality sessions every week performed for twelve months will outperform six perfect sessions followed by three weeks of doing nothing.
The Biggest Mistakes Golfers Make With Exercise
The exercises themselves are only part of the equation.
The way you approach training matters just as much.
Here are the mistakes I see most often.
Chasing Variety Instead Of Progress
You don't need twenty new exercises every month.
Master the basics.
Progress them gradually.
Copying Someone Else's Programme
Your favourite tour professional has a different injury history, training age and movement profile.
Your programme should reflect your body, not theirs.
Ignoring Recovery
Training only works if your body has time to adapt.
Sleep.
Nutrition.
Recovery.
They all matter.
Trying To Do Everything At Once
Strength.
Power.
Mobility.
Conditioning.
Technique.
You don't need to become perfect overnight.
Choose a starting point.
Build momentum.
Keep turning up.
One of the biggest lessons I've learned is that motivation often follows action.
As you become stronger, more competent and more confident, training stops feeling like something you have to do.
It becomes something you want to do.
That's where long-term consistency comes from.
My Perspective?
People sometimes ask me:
"What's the single best golf exercise?"
I honestly don't think there is one.
The better question is:
"Which exercise develops the physical quality I'm currently missing or looking to improve first?"
That's why assessment always comes first.
Two golfers could both struggle with consistency.
One needs more hip mobility.
The other needs lower-body strength.
Giving them identical programmes wouldn't make much sense.
Good coaching isn't about finding magical exercises.
It's about matching the right exercises to the right golfer at the right time.
Final Thoughts
If there's one message I'd like you to take away from this guide, it's this:
You don't need hundreds of Golf Exercises.
You need the right ones.
The fifteen exercises in this article cover the physical qualities that underpin better golf:
Strength.
Mobility.
Power.
Stability.
Rotational control.
Master those.
Perform them consistently.
Progress them gradually.
Over time, you'll build a body that's more capable of producing an athletic, repeatable golf swing.
Remember, the goal isn't perfection.
The goal is to become a little stronger, a little more mobile and a little more powerful than you were yesterday.
Those small improvements compound.
That's how lasting progress is built.
Ready To Build A Body That's Better Prepared For Golf?
Reading about golf exercises is a great first step.
Knowing which exercises your body needs is even better.
My Fitness For Golf in Oxford begins with a detailed movement assessment before we prescribe a single exercise.
That allows us to identify your biggest physical limitations and build a programme that's specific to your body, your goals and your golf.
If you're ready to stop guessing and start training with purpose, I'd love to help.
Click below to complete my pre-application form and let's discuss how we can help you play your best golf.
Frequently Asked Questions
What are the best Golf Exercises for beginners?
Start with exercises that build strength, mobility and balance, such as goblet squats, split squats, hip airplanes and cable woodchops before progressing to more advanced power exercises.
Can I improve my golf without going to the gym?
Yes. Plenty of effective Golf Exercises At Home use bodyweight, resistance bands, kettlebells or dumbbells.
How often should golfers exercise?
Most recreational golfers benefit from two or three structured sessions each week alongside regular mobility work.
Which golf exercises increase swing speed?
Exercises that develop strength and rotational power, such as Romanian deadlifts, medicine ball throws and kettlebell swings, can help improve swing speed when combined with good technique.
Do older golfers need different exercises?
The principles remain the same, but older golfers often benefit from placing greater emphasis on strength, mobility, balance and recovery.
Should I stretch before playing golf?
A dynamic warm-up is generally more effective than prolonged static stretching immediately before a round.
Are core exercises important for golfers?
Absolutely. Exercises such as cable woodchops help your trunk transfer force efficiently between your lower and upper body during the swing.
What's the biggest mistake golfers make with exercise?
Trying to do too much at once instead of consistently improving the physical qualities that matter most.
About The Author
I'm Jamie, founder of JJ Strength & Fitness in Oxford. I help golfers and busy adults become stronger, healthier and more resilient through evidence-based coaching. My approach combines strength training, mobility, lifestyle coaching and sustainable habits to improve performance, reduce injury risk and help people continue doing the activities they love for years to come.
Related Services: Fitness For Golf Oxford | Golf Strength Training Oxford | Golf Performance Training Oxford | Golf Mobility Training Oxford | Golf Injury Prevention Training Oxford
