5 Exercises That Need to Be in Every Golfer’s Training Program
When was the last time you took a hard look at your gym routine?
Why are you doing the exercises in your program? Did you find them online? Learn them in high school? Pick them up from a friend at the gym?
The truth is, your training should have a purpose.
I believe everyone's workout program should be tailored to the activities they love to do. As a golfer, your body is exposed to specific positions, forces, and movement demands every time you step onto the course. Your training should prepare you for those demands—not just help you get tired in the gym.
If your goal is to hit the ball farther, improve consistency, and stay healthy throughout the season, your workouts should focus on developing the strength, stability, and power that transfer directly to your golf swing.
Here are five exercises that deserve a place in every golfer's training program.
1) Rear-Foot Elevated Split Squat
Why Every Golfer Should Do It
The golf swing is built on your ability to produce force from the ground. A Rear Foot Elevated Split Squat develops single-leg strength while improving hip mobility, balance, and lower-body control—all qualities that directly transfer to the golf swing.
Because golf requires you to shift weight efficiently from trail leg to lead leg, building strength one leg at a time is often more beneficial than traditional bilateral squats.
Benefits
Builds lower-body strength
Improves hip mobility
Enhances balance and stability
Increases force production into the ground
Modifications
Add dumbbells or kettlebells to increase difficulty
To regress, drop your back foot to the ground and complete a regular split squat
Use a stick or surface for balance if needed
2) Single-Leg Romanian Deadlift
Why Every Golfer Should Do It
Single-leg balance is essential during the golf swing. The Single-Leg Romanian Deadlift strengthens the glutes and hamstrings while challenging balance and hip stability.
Strong hips allow you to better control your pelvis during the swing, helping improve consistency while reducing unnecessary stress on your lower back.
Benefits
Strengthens the glutes and hamstrings
Improves balance
Builds hip stability
Enhances body control during weight transfer
Reduces compensation through the low back
Modifications
Holding a dumbbell/kettlebell in each hand will be easier than holding a weight in one hand
Regress by not holding any weight
Regress by decreasing the range of motion that you are going through
Challenge yourself by not allowing your foot to touch the ground between reps
3) Pallof Press
Why Every Golfer Should Do It
Many people think the core creates rotation. In reality, one of its most important jobs is resisting unwanted movement.
The Pallof Press teaches your trunk to stay stable while your hips and shoulders move efficiently around it. This allows force to transfer more effectively from the ground to the club.
Benefits
Improves core stability
Enhances rotational control
Reduces unnecessary trunk movement
Improves force transfer
Helps decrease stress on the low back
Modifications
A cable machine or band can be used for this exercise
Tie off a band around a stable surface or anchor it in a doorway
Increase difficulty by changing your stance to a split stance or even a split squat
Regress by decreasing resitance or changing position to tall kneeling
4) Lateral Skater Hops
Why Every Golfer Should Do It
Golf may look rotational, but the swing also requires excellent lateral control.
Lateral Skater Hops improve your ability to produce and absorb force from side to side while building single-leg stability and athleticism.
Learning to control your landing is just as important as producing power.
Benefits
Improves lateral power
Enhances balance
Develops single-leg stability
Builds athleticism
Improves weight shift during the swing
Modifications
To progress, add a medicine ball or weight
To regress, work on jumping to one side at a time, focusing on landing mechanics
You can modify speed and jump distance/height depending on goals
5) Landmine Rotational Press
Why Every Golfer Should Do It
The golf swing is all about generating force from the ground and transferring it efficiently through the body to the club. The Landmine Rotational Press strengthens this entire kinetic chain by combining lower-body drive, trunk rotation, and upper-body pressing into one movement.
Unlike exercises that isolate a single muscle group, this movement teaches your body to work as one coordinated unit—just like it does during the golf swing. As you become stronger and more efficient at producing rotational force, you'll be better equipped to generate clubhead speed while maintaining control throughout your swing.
Benefits
Develops rotational strength and power
Improves sequencing from the ground up
Enhances core stability during rotation
Increases force transfer through the body
Carries over well to the golf swing
Modifications
Progress by increasing weight and speed
Can add to this movement by starting with a clean - Landmine Rotational Clean + Press
Final Thoughts
There isn't one exercise that will magically improve your golf game.
However, building strength, stability, and power gives your body the physical capacity to make a more efficient golf swing. These five exercises target many of the qualities golfers need to play their best while reducing their risk of injury.
Remember, the best exercise program is one that's individualized to your body. If you're dealing with pain, limited mobility, or looking to improve your golf performance, a personalized assessment can identify exactly what you need to work on.
Ready to move better, swing faster, and play more golf?
Schedule a golf movement assessment with Osborne Performance, and let's build a plan designed specifically for you.
