Best 5-Minute Golf Warm-Up
Before your next round, spend just five minutes preparing your body instead of going straight from the parking lot to the first tee.
I'll walk you through the same four-exercise warm-up I recommend to golfers to improve mobility, activate key muscle groups, and prepare for a more efficient, powerful swing. Whether you're trying to play pain-free or simply feel looser on the course, this routine is an easy way to get your body ready to perform.
Why Warm-Up? Do You Really Need Too?
Most golfers spend 20–30 minutes driving to the course, step out of the car, hit a few balls on the range, and head straight to the first tee. The problem is that hitting golf balls isn't the same as preparing your body to swing.
A golf swing is one of the fastest, most powerful rotational movements most people perform. It places significant demands on your hips, thoracic spine, shoulders, and core. If those areas aren't moving well or your muscles aren't ready to produce force, your swing can become less efficient, and your body may have to compensate.
A proper warm-up helps prepare your body by:
Increasing blood flow to your muscles
Improving mobility in the hips, thoracic spine, and shoulders
Activating key muscle groups that create stability and power
Rehearsing the movement patterns used during the golf swing
The goal isn't to make you tired before your round. It's to help your body move more efficiently so you can swing with confidence from the very first tee shot.
The four exercises below take about five minutes to complete and require only a resistance band. Whether you're playing nine holes, eighteen holes, or heading to the driving range, this routine is a simple way to prepare your body to play your best.
Who Should Do This?
I recommend this warm-up for every golfer who wants to play better today and continue playing for years to come.
Golf is an addictive sport. We all want to hit the ball farther, shoot lower scores, and keep improving. But just as importantly, we want to stay healthy enough to enjoy the game without pain or physical limitations getting in the way.
If you've never had an injury affect your golf game, that's great—and the goal is to keep it that way. If you've dealt with back pain, elbow pain, hip pain, or any other aches on the course, a proper warm-up is one of the simplest ways to prepare your body before you play.
Many golfers skip warming up because they think it takes too much time. The good news is that these four exercises take less than five minutes to complete and can make a big difference in how your body feels during your round.
Let's get started.
Lat Stretch with Thoracic Spine Rotation
This exercise can be performed using a golf club or by holding onto the golf cart for support.
The latissimus dorsi ("lat") is one of the largest muscles in your upper body and can limit your ability to rotate and raise your arms overhead when it's tight. Combined with improved thoracic spine mobility, this exercise helps you achieve a fuller backswing position and rotate more efficiently throughout your swing.
Complete 5 repetitions on each side, moving slowly and with control. Focus on taking a deep breath as you rotate and avoid forcing yourself into a painful stretch.
Lower Quarter Rotation
This exercise is designed to improve your ability to rotate through both hips before you start your round. During the golf swing, your trail and lead hips must move through a combination of internal and external rotation to allow your body to rotate efficiently.
When hip mobility is limited, the body often looks elsewhere to create rotation—commonly through the lower back. Research has shown an association between limited hip mobility and low back pain in golfers, making hip mobility an important part of preparing your body to play.
Complete 5 slow, controlled repetitions on each side, focusing on moving through your available range of motion without forcing the movement. The goal is to wake up your hips, improve rotational mobility, and prepare your body to make a smooth, efficient golf swing.
Banded Step Backs with Rotation
At the golf course, I have see golfers performing mobility exercises before they hit balls or head to the first tee. What I rarely see is any type of glute activation—and that's a step many golfers are missing.
Your glutes play an important role in generating force, controlling rotation, and providing stability throughout the golf swing. This exercise helps "wake up" those muscles before your round, preparing them to contribute during one of the most powerful rotational movements in sports.
When the glutes aren't contributing effectively, the body may rely more on other areas—such as the lower back—to create or control rotation. While there are many reasons golfers develop back pain, preparing the hips and glutes before you play is a simple way to get your body ready for the demands of the golf swing.
Complete 15 repetitions on each side, moving with control and focusing on driving through the stance leg while rotating your body over the front foot.
Banded Swings
The final step is to put everything together. Banded swings help reinforce the movement patterns you'll use during your golf swing while continuing to activate the muscles that generate rotation and control.
The resistance band provides gentle resistance, encouraging your hips, core, and upper body to work together as you rotate through the swing. Focus on making smooth, controlled swings rather than trying to move as fast as possible. This is about preparing your body—not creating fatigue before your round.
Complete 3 swings at approximately 25% effort, followed by 3 swings at about 50% effort on each side. As you move through the swings, pay attention to maintaining good balance, rotating through your hips and thoracic spine, and finishing in a controlled position.
After completing this progression, your body should feel loose, activated, and ready to transition into a few practice swings or range balls before heading to the first tee.
Final Thoughts
Golf is demanding on your body, but preparing for your round doesn't have to be complicated. Spending just five minutes on these four exercises can help you feel looser, move more efficiently, and step onto the first tee feeling ready to play.
If one or more of these exercises is difficult, painful, or you notice a significant difference from one side to the other, your body may need more than a warm-up. Mobility restrictions, strength deficits, or movement compensations can affect both your comfort and your ability to swing efficiently.
Want to Improve Your Golf Performance?
At Osborne Performance, we help golfers identify the physical limitations that may be affecting their swing, performance, or causing pain. Every evaluation includes a comprehensive assessment of mobility, strength, balance, and movement patterns so we can develop a plan that's specific to your goals.
Whether you're looking to play without pain, gain distance, or simply enjoy golf for years to come, I'd love to help.
If you're curious whether physical therapy is the right fit for you, schedule a free Discovery Call. We'll discuss your goals, any pain or limitations you're experiencing, and whether Osborne Performance is the right place to help you reach them.
Book your free Discovery Call today and take the first step toward playing your best golf.
Share This Warm-Up
If you found this routine helpful, save it for your next round and share it with a golf buddy. Chances are they'll appreciate spending five minutes warming up instead of heading straight from the cart to the first tee.
About the Author:
Dr. Ethan Osborne is a physical therapist and TPI-certified provider specializing in helping golfers move better, recover from injuries, and improve performance.
