The Complete At Home Golf Workout

By Ryan Watson

Man Working Out

Getting in shape doesn’t have to include a gym membership. With the right amount of work and determination, you can add distance to your swings while preventing injury by completing this complete at-home workout. Start slow, but try and complete a set of 3 completing as many reps in 30 seconds as you can, resting for a minute between sets.


All good workout routines begin with stretching. Stretching helps prepare your body for the workout, and prevents injury during your workout.

Shoulder Stretch

This stretch requires a golf club held in front of your body with your palms facing upwards. Begin the stretch with your legs shoulder length apart. Bend over at the waist no more than halfway, keeping your back flat and your chest pushed forward. Keeping your back straight is more important than how far you can bend at the waist. From this starting position, raise the club above your head to stretch your shoulders. You should feel slight pressure, but never stretch to the point of pain. Then lower the club. Complete 10-15 reps.

Rotational Stretches

Begin the stretch straddling a bench, or with a yoga mat or folded towel between your legs. This is to keep your legs and hips in a stable position. Then place the club behind your back, held in place by your elbows with each hand placed on your solar plexus. Keeping your hips stationary, rotate your torso both ways as far as is comfortable, holding each rotation 2 seconds. Repeat the stretch 10 times. This stretch helps rotational flexibility which helps generate power in your golf swing.


Lateral Squat

The lateral squat focuses mainly on strengthening glutes and your groin, but also helps loosen up hamstrings and your hips to prevent injury and increase flexibility. Start with your feet around a shoulder length and a half apart. Shift your weight to your left, bending your knee while keeping your right leg strength. Your shoulder should remain in line with your bent knee, with both feet facing forward. Then raise up out of the squat and repeat the exercise on your right side.

Women Practicing Yoga

Side Plank

The Side Plank exercise works all the muscles of your side, and helps your stabilizer muscles that are crucial to preventing injury. Begin the exercise by laying on your side with your elbow under the shoulder and your forearm touching the ground. Your feet should be straight and stacked on top of each other, or staggered if you need more stability. Next, lift your hips off the ground and keep your body in a straight line, using your core muscles to keep yourself elevated. Hold the pose for between 15-30 seconds. For an added challenge lift your free arm up to the ceiling, or extend your planted arm.


1 Legged push ups

Start in a standard push up position and then lift one leg off the ground. Keep the raised leg straight and complete a standard push up. Golfers can get the most out of this exercise by strengthening arms, core, glutes, and quads in one exercise while also stretching hamstrings.

Top Medicine Ball Exercises For Golf

Medicine ball exercises are a great way to increase power and distance on all golf swings. Professional golfers such as Tiger Woods and Camillo Villegas have begun to put emphasis on physical strength and fitness. Medicine ball exercises are a great way to increase personal strength and have it translate to a more powerful and longer golf swing.

Russian Twists

Russian twists are a common exercise that will build core and oblique muscle strength. Lay on the small of your back and upper butt. Your chest will be off the ground as well as your legs. Tuck the legs in so that your knees are bent and the abdominal muscles are contracted. Then, rotate your upper body side to side and touch the medicine ball on the ground. This will be much like the rotation of a golf swing, and will be extremely useful to your power. Do three sets of 25 reps.

Side Throws

Use a wall or partner and throw the ball from one side of your body and release it on the opposite side. Stand with your knees bent and rotate your torso back. Then explosively release the ball through. This exercise is much like the rotation of a golf swing and will help to build power and explosiveness which can lead to increased club speed. Do three sets of 10 for each side.

Back Throws

Back throws are a simple throw where you take the ball and hold it between your legs. Then, explosively jump upward and throw the medicine ball back and up over your head. This will increase back strength and explosiveness. It will also help with strength so that the strain put on the back in a golf swing is not a problem. Do three sets of 10 reps.

Toe Touches

Toe touches are a common abdominal exercise that will be much more strenuous but also more beneficial with a medicine ball. In this exercise, lift your legs off the ground and point them toward the sky. Raise the ball to your toes and touch them. Then, bring the ball back behind your head on the ground and repeat. Focus on keeping the legs up and the abdominal muscles contracted. Do three sets of 20 reps.

Best Band Exercises for Golf

The resistance band provides a number of exercise options for those who want to improve their overall conditioning and strength. It can be particularly effective for golfers who are trying to build strength in their core and upper body. Older golfers who have found that they are losing a bit of distance may get some relief in that area by exercising with a resistance band.

Seated Row

Wrap the band around a solid object in front of you and sit on an exercise ball (preferred) or a chair. Start off with your arms extended. As you tense your back, pull your arms in with your hands facing each other. Release your arms and go back to the starting position. Repeat this exercise 10 times.

Chest Press

This exercise works best while sitting on an exercise ball that forces you to balance, but it can also be done on a bench or a chair. Wrap the band around a strong object (hook, chair or table) behind you and hold the handles. Start off with your elbows bent and your arms parallel to the ground. Press your arms out but do not lock your elbows. Repeat this 10 times.

Biceps Curls

Stand on the resistance band and put the handles of the band in your two hands. Your palms should be facing the ceiling. Bring your hands up to your shoulder and then lower them to waist level, perpendicular to the floor. Repeat this exercise 10 times.