Golf Strength Exercises

Golf is a sport that demands consistency in your swing and the ability to reproduce the same swing many times over the duration of a round of golf. The pelvis is often an area of weakness with many golfers. These pelvic muscles provide much of the stability needed to swing the golf club efficiently and consistently. Weak pelvic musculature will decrease your ability maintain this stability over time.

Try these three golf strength exercises

Give help the pelvic and hip stabilizers and watch your game improve, especially over the last 4 or 5 holes.

  1. Glute Bridge – 20 repetitions
    Step 1- Lie on your back, knees bent, your feet flat on the floor, hip width apart.
    Step 2- Raise hips off the floor to form a straight line from your knees to your chest. Hold for 5 seconds and slowly lower your hips down. (avoid the knees going inward)
    Advanced- From the raised position, straighten one leg up and hold. Avoid letting your hip drop down while you raise your leg. Alternate each leg for 15 repetitions.
  2. Resisted Side Step- 20 repetitions
    *for this movement, an elastic ring band or therapy band tied into a ring is required.
    Step 1- Place the elastic ring around your ankles, Stand with your feet together.
    Step 2- Slide your leg out to the side so there is resistance on the band. Bring the other leg towards the starting leg so your feet are almost together. Continue in one direction for 10 repetitions, and then back in the other direction. Keep your body upright and your feet facing forward.
  3. Lateral Hip Raises- 10 repetitions per side
    Step 1- Lie on your left side on the floor. Cross your upper (right) leg in front of your lower leg.
    Step 2- Support your upper body with your left arm, palm on the floor, hips on the floor, and upper body at an angle.
    Step 3-Place right hand on your hip.
    Step 4- Without bending at the waist, raise your hips upward supporting yourself with your arm and feet.
    Step 5- Slowly lower your hips to the floor.
    Step 6- Repeat 10 times and then repeat on the other side.