In this guide we are going to give you an extensive list of core strengthening exercises for golfers just like you.

Most routines on core strengthening exercises for golfers only give you 5-10 exercises but in this post we will give you over 50!

We break all these core strengthening exercises for golfers down in this guide.

In this guide of core strengthening exercises for golfers we classify these movements by difficulty level so if you are starting out you will know which ones to focus on. 

In addition we give you some recommended set and rep schemes to perform.

If you are starting a workout program for the first time, we recommend you contact a personal trainer in your area.

Now, let’s strengthen those midsections!

 

Core Strengthening Exercises for Golfers

Core Strengthening Exercises for Golfers PDF
Enter your info below to receive these exercises as a PDF for future reference

As a bonus over the next 7 days we will send you a workout of the day that will strengthen your core for the links!

1) Abmat Situps

The abmat situp is a great exercise to start building some core strength for your golf swing. The abmat situp will require either an abmat or a rolled up towel fill the space between the floor and your lumbar curve. Start with your feet together or underneath a set of dumbbells. Brace your core and sit up until your shoulders are over your hips. Slowly lower back down to the ground until your shoulder blades touch the ground.

  • Difficulty Level: Low
  • Equipment Requirements: Abmat or a rolled up towel
  • Suggested Workout: 3-5 sets of 15-25 reps per set

Click the above image for a full tutorial

2) Hanging Knee Raises

The hanging knee raise will start by hanging from a pull up bar with hands about shoulder width apart. Extend your legs straight down until knees and hips are fully extended. Raises your knees until your thighs are parallel to the ground before lowering your feet back down.

  • Difficulty Level: Low
  • Equipment Requirements: Pull up bar
  • Suggested Workout: 3-4 sets of 10-20 reps per set
Hanging Knee Raise

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3) Reverse Crunches

A reverse crunch may require a kettlebell or another stable object to hold on to for this. You want to make sure that when you are extending your legs that you are also exhaling and keeping your anterior core engaged. We want little to no space under your lower back so there should be no over extension. The goal is to keep a neutral posture so your core should be tight. Think abs down. So essentially you are going to do a knees to elbow rolling your lower back up slightly.

  • Difficulty Level: Low
  • Equipment Requirements: A stable structure
  • Suggested Workout: 3-5 sets of 15-20 reps each
Reverse Crunch

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4) GHD Situps

The GHD situp is a very advanced movement but it works the entire abdominal structure as well as the hip flexors. All of these are vital for core strength in the golf swing. Set up with the pad just below your buttocks and knees slightly bent. Keep your legs bent as the torso descends down and back. Go down until your torso is parallel with the ground. If you feel comfortable you can go all the way until you can touch the ground with both hands. Initiate the return by extending your legs. Keep your core braced and complete the movement by touching the pads.

  • Difficulty Level: High
  • Equipment Requirements: Glute Ham Developer (GHD) Machine
  • Suggested Workout: 3-5 sets of 10-25 reps each
GHD Situp

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5) Toes to Bar

Toes to bar is an advanced movement that works not only the lower abs but also your grip strength. Both of which are vital on the golf course. Start out hanging from a bar with hands about shoulder width apart and a full grip on the bar. Arms start fully extended. Lift your knees and feet up to the bar while and at the same time feel as if you are pushing down on the bar with straight arms. Both feet should contact the bar between your hands.

  • Difficulty Level: High
  • Equipment Requirements: Pull up bar
  • Suggested Workout: 3-5 sets of 10-15 reps each
Toe to bar

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6) Deadbugs

The deadbug is a core exercise that begins lying on your back. Bring your feet, knees and hips to 90 degrees or perpendicular with the floor. Straighten one leg and one arm to lockout (opposite of each other ie. left leg and right arm). Hold the position briefly before switching the arm and leg that are locked out maintaining opposite arm, opposite leg. Try to keep tension in your core the whole time.

  • Difficulty Level: Low
  • Equipment Requirements: A stable structure or object
  • Suggested Workout: 3-5 sets of 10-15 reps each
Deadbug

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7) V-Ups

V-ups are one of the more advanced core stregthening exercises for golfers that requires no equipment. But don’t let it full you, this one really works the core and requires a lot of stability, similar to your golf swing. You will start in a hollow body position lying on your back on the floor. Extend your arms up over your head and extend your legs straight keeping your feet together and knees locked out. Simultaneously bring your feet and hands together while maintaining locked out knees and arms. You will want to feel as if you are being folded in half.

  • Difficulty Level: High
  • Equipment Requirements: None
  • Suggested Workout: 2-4 sets of 10-15 reps each
V-Ups

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8) Deadbugs + Reverse Crunch

This one is a combination of the deadbug and reverse crunch. You will need a stable structure or object to hold onto as well. We want to make sure that when you are extending your legs that you are exhaling and keeping your anterior core engaged. We want little to no space under your lower back so there should be no overextending at all. For this one you will only extend one leg at a time and alternate legs.

  • Difficulty Level: Medium
  • Equipment Requirements: Stable structure or object
  • Suggested Workout: 3-5 sets of 10-15 reps each
Deadbug and reverse crunch

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9) Abs with a plate switch

Abs with a plate switch is an awesome exercise that will really test the stability of your core while performing a dynamic movement, similar to a golf swing. This one works from a lying to seated position on the floor and we will add a plate for resistance. Start with a small plate, maybe 2.5-5lbs to start. You will start lying down with legs on the ground and the plate in one hand. Then we move into flexion raising our torso up and tucking our knees. When you are at the top of flexion you will pass the plate underneath your knees to the other hand and return back to slightly lying position.

  • Difficulty Level: Medium
  • Equipment Requirements: A weight plate
  • Suggested Workout: 3-5 sets of 10-15 reps each
Abs with a plate switch

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10) Hollow Holds

This one of the core strengthening exercises for your golfers that requires no equipment. It  begins laying flat on the ground. Raises your heels off the ground with the toes pointed, feet together and knees flexed. Arms are outreached overhead. The goal is to not let your shoulder blades or heels make contact with the ground during the work phase.

  • Difficulty Level: Medium
  • Equipment Requirements: None
  • Suggested Workout: 3-5 sets of 10-30 second static holds
Hollow Holds

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Core Strengthening Exercises for Golfers

Core Strengthening Exercises for Golfers PDF
Enter your info below to receive these exercises as a PDF for future reference

As a bonus over the next 7 days we will send you a workout of the day that will strengthen your core for the links!

11) Banded Plank Rows

To perform a banded plank row you will need a resistance band. You can anchor it to a support beam or other heavy object around your gym or house that is pretty stable. Keep your core engaged the whole time. This movement is harder than it looks so be prepared. Loop a band about shin to knee height around an column or other object. Then wrap the band around one of your wrists. Get into a push up or plank position. Extend the hand with the band up and pull towards you keeping your abs tight and “turned on” the entire time. Repeat each side.

  • Difficulty Level: Medium
  • Equipment Requirements: Resistance Band
  • Suggested Workout: 3-5 sets of 15-20 reps each
Banded Plank Rows

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12) Pallof Press

For the palloff press, you want to use a heavier band and attach it to a fixed object either in the gym or around your home at about belly button height. You want to grab the band with the hand that is closes to the anchoring point and the other hand overlaps. Take a shoulder width stance with your feet. Brace your core and press out holding for a 1 second count. Exhale as your press out. This exercise is about resisting the force of the band thus help strengthening your core

  • Difficulty Level: Low
  • Equipment Requirements: Stable structure & a band
  • Suggested Workout: 3-5 sets of 15-20 reps each
Pallof Press

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13) Barbell Rollouts

The barbell ab rollout is an abdominal exercise where you set your barbell up with a set of plate so it can roll along the ground. This movement requires core strength while performing a dynamic movement, similar to a golf swing. You will need to set your barbell up with a set up plate that will allow you to roll along the ground. Start on their knees and grab the barbell about shoulder width apart. Roll forward and back while maintaining a braced core and arms locked out.

  • Difficulty Level: High
  • Equipment Requirements: A barbell and round plates
  • Suggested Workout: 2-3 sets of 5-15 reps each
Barbell Rollouts

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14) RKC Planks

RKC planks are a static movement that helps develop some basic level core strength for your golf swing. For these you will start on the floor in a flat position isometrically holding your forearms in contact with the ground as well as your toes. Keep the core braced and your body in a straight line. Avoid having you hips too high or too low. You want to maintain a straight line from shoulders to toes. You will hold for a set amount of time before resting and repeating.

  • Difficulty Level: Low
  • Equipment Requirements: None
  • Suggested Workout: 4-5 sets of 30-45 second holds
RKC Plank

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15) Banded Low to High Rotations

Banded low to high rotations are one of the anti-rotation core strengthening exercises for golfers..For these you will need a resistance band. You can anchor it to a support beam or other heavy object around your gym or house that is pretty stable. Keep your core engaged the whole time. This movement is harder than it looks so be prepared. Loop a band about shin to knee height around an upright or other object. Use an overhand grip about shoulder width apart on the bands. Brace your core, extend your arms down to one hip and rotate up and to your opposite side. Try to rotate focusing on using your core and not your arms. Exhale on each rep. You can also switch this up going from a high to low position.

  • Difficulty Level: Low
  • Equipment Requirements: Stable structure and a band
  • Suggested Workout: 3-5 sets of 15-25 reps per side
Banded Low to High Rotations

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16) Dumbbell Serratus Crunch

The dumbbell serratus crunch starts in a lying position with knees bent & heels on the floor. Hold a set of light dumbbells overhead with elbows locked out. Keep your abs tight and perform a crunch keeping the dumbbells above your torso.

  • Difficulty Level: Medium
  • Equipment Requirements: Dumbbells
  • Suggested Workout: 3-5 sets of 10-15 reps per set
Dumbbell Serratus Crunch

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17) Stir the pot

This exercise is called stir the pot and you will need a bosu ball or a medicine ball. While doing this the head is neutral and the core stays tight. You are going to take an RKC plank position with your elbows on the ball and your toes on the floor. For 10-15 seconds you will rotate in a clockwise direction, then 10-15 seconds counter-clockwise before finishing with 10-15 seconds back and forth.

  • Difficulty Level: Medium
  • Equipment Requirements: Medicine ball or bosu ball
  • Suggested Workout: 2-3 sets of 10-15 seconds per direction.
Stir the pot

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18) L-Sits

In my opinion, this is the hardest of all core strengthening exercises for golfers on this list. When performing L-sits, you will need a set of parallettes but you can also perform these in a dip station or by setting up a pair of boxes. This is a very difficult exercise so don’t get discouraged at first. Support yourself by actively pressing up through the arms and extend your legs out attempting to keep your knees locked. If this is difficult you can bend at the knees. In my humble opinion, this is the hardest ab/core exercise on this list!

  • Difficulty Level: High
  • Equipment Requirements: Parrallettes, pull up bar, plyo boxes or dip station
  • Suggested Workout: 2-3 sets of 10-45 second holds per set
L-Sit

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19) Banded Alphabet

The banded alphabet is a dynamic ab workout that will have tons over carry over to strengthening your core for the golf swing. When performing the banded alphabet, you will need a light to medium band and loop it around a support structure. This focuses on anterior core and resisting rotation. The movement can be more challenging than it first appears. Beginning by grasping the band with the hand that is closest to the band’s anchor point. Take your other hand and cusp the first. Extend & lock out your elbows forming a triangle of your arms and chest. From here spell the alphabet and focus on rotating your chest and core rather than your arms. Repeat on the other side.

  • Difficulty Level: Medium
  • Equipment Requirements: Stable structure and a band
  • Suggested Workout: 1-2 sets per side
Banded Alphabet

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Core Strengthening Exercises for Golfers

Core Strengthening Exercises for Golfers PDF
Enter your info below to receive these exercises as a PDF for future reference

As a bonus over the next 7 days we will send you a workout of the day that will strengthen your core for the links!

20) Farmer Carries

The farmer carry is a very straight forward movement that can be performed with either dumbbells, kettlebells or even a pair of barbells. Not only does this work the core but also grip strength which is beneficial to the golf swing. Keep your core engaged and eyes on the horizon. Simply pick up your two objects and carry them. With these you can really vary the distances and weights. Try some heavy carries over shorter distances (50m-200m) or some lighter weights for longer distances (400m+).

  • Difficulty Level: Low
  • Equipment Requirements: A set of dumbbells or kettlebells
  • Suggested Workout: 200m – 400m carries at a lighter load. 100m-200m carries at a heavier load
Farmer Carry

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21) Front Rack Carry

The front rack carry is one of the core strengthening exercises for golfers really puts an emphasis on the anterior core and makes sure you are staying engaged in your core. You can use a barbell, a pair of dumbbells or even a pair of kettlebells. The latter is the hardest in my experience. Either way the elbows should be in front and abs locked down as if someone is going to punch you in the stomach. Depending on the weight you will then walk for distance. Vary the weight and distance. For example try a lighter weight for 50-100 meters. As your core gets stronger beef up the weight to 25-50m increments.

  • Difficulty Level: Medium
  • Equipment Requirements: Barbell or dumbbells or kettlebells
  • Suggested Workout: 50m-100m carries at a lighter load. 25m-50m carries at a heavier load
Front Rack Carry

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22) Dual Kettlebell Overhead Carries

The dual kettlebell overhead carry really puts an emphasis on core stability since the weight will be held overhead, raising your center of gravity. This can be a tough one. Start light and as you progress beef up the weight. You will hold two kettlebells in the locked out overhead position while walking. The torso remains vertical and arms are behind the ears. Avoid hyperextending your back. Feel free to vary the distance and weight. Heavier weight for shorter distance and lighter weights for longer distance.

  • Difficulty Level: High
  • Equipment Requirements: Dumbbells or kettlebells
  • Suggested Workout: 50m-100m carries at a lighter load. 25m-50m carries at a heavier load
Dual Kettlebell Overhead Carry

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23) Landmine Rotations

The landmine rotation may require an actual landmine but for our purposes we are not using one. This is one of the great core strengthening exercises for golfers that carries a rotational piece to it, similar to the golf swing. Wedge your barbell into a stable corner using a plyo box or other object. When performing landmine rotations you will keep the barbell in front of you and rotate side to side really working the anterior core. The abs stay tight while your feet stay stable. You can pivot the feet in this one. This movement does not resist rotation like the banded alphabet. Landmine rotations really challenge the core to move dynamically through the movement similar to the golf swing. g.

  • Difficulty Level: Low
  • Equipment Requirements: Barbell and weights
  • Suggested Workout: 2-4 sets of 10-20 rotations per side
Landmine Rotations

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24) Banded Rotations

Banded rotations are great for your core and the band really helps you work that anti-rotation movement. You will want to anchor your band around a rig or another object in your gym that is pretty sturdy. Use a double overhand grip about shoulder width apart. Keep your core nice and engaged and your gaze is to the horizon. Then rotate your core with extended arms keeping the core engaged the whole time. Repeat each side.

  • Difficulty Level: Low
  • Equipment Requirements: Stable structure and a band
  • Suggested Workout: 2-4 sets of 10-20 rotations per side
Banded Rotations

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25) Russian Twists

The Russian twist is another rotational core strengthening exercises for golfers. It begins in a seated position with the chest and legs elevated and your body resembling a “V”. Holds a dumbbell or medicine ball in your hand and twists your upper body only attempting to touch the bottom of the dumbbell or medicine ball to the ground. Then rotate and repeat on the opposite side.

  • Difficulty Level: Low
  • Equipment Requirements: Medicine ball or a dumbbell or a weighted plate
  • Suggested Workout: 3-4 sets of 15-35 rotations per side
Russian Twists

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26) Side  Planks

Side planks require no equipment and can be done anywhere. This core exercise that where you will lie on your side with one elbow in contact with the ground. Keep your body in line with the arm in contact with the ground. To make these a bit more challenging you can add weight in the off hand.

  • Difficulty Level: Low
  • Equipment Requirements: None
  • Suggested Workout: 3-5 sets of 30-60 second holds per side
Side Plank

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27) Conventional Deadlift

There is nothing better than the conventional deadlift in when it comes to posterior core strengthening exercises for golfers.  It is great for the hamstrings and legs. All of these are vital in the golf swing. It is important to maintain a nice lumbar curve throughout the movement. Start with a hip width stance and your hands just outside your hips with a full grip on the barbell. You want to set up with your shoulders slightly in front of the bar. Maintain a nice lumbar curve throughout the movement. Hips and shoulders will rise at the same pace. Keep your heels down and finish at full lockout of the hips and knees with shoulders behind the bar.

  • Difficulty Level: Medium
  • Equipment Requirements: Barbell and weights
  • Suggested Workout: 3-5 sets of 10-15 reps per set.
Conventional Deadlift

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28) Dimmel Deadlifts

The dimmel deadlift is meant to strengthen your hamstrings and glutes, both of which generate a large amount of speed in the golf swing. The dimmel deadlift is a smaller version of the conventional deadlift. The bar will start at hip level and lower to just above your knees. You want to use a higher rep range on these (20-35 reps) with loading to match. Really focus on squeezing the glutes at the top which mimics that impact position in a golf swing.

  • Difficulty Level: Low
  • Equipment Requirements: None
  • Suggested Workout: 2-3 sets of 20-30 reps per set.
Dimmel Deadlift

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29) Sumo Deadlifts

The sumo deadlift really works the glutes, hamstrings, and your posterior chain. All these are vital for generating power and club head speed in the golf swing. Unlike other deadlift variations, your hands will be inside your feet with your legs set out wide. The width of your stance will vary, but generally speaking, the width should allow for you to have your shins perpendicular to the floor and the back flat with your shoulders directly above the bar. Take a grip that is just inside shoulder width. You want to “engage” your lats feeling as if you are squeezing golf balls underneath your armpits. From here you want to perform similar to a conventional deadlift. .

  • Difficulty Level: Medium
  • Equipment Requirements: Barbell and weights
  • Suggested Workout: 3-5 sets of 10-15 reps per set.
Sumo Deadlift

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Core Strengthening Exercises for Golfers

Core Strengthening Exercises for Golfers PDF
Enter your info below to receive these exercises as a PDF for future reference

As a bonus over the next 7 days we will send you a workout of the day that will strengthen your core for the links!

30) Romanian Deadlifts

The Romanian version of the deadlift is a variation that really puts the emphasis on the low back with little help from the legs. This is a more advanced movement and you will want to start out light. The hip position stays high with little to no help from the quads. Feet are set hip width apart with a full grip on the bar about shoulder width apart. Pick the bar up to the hips, maintain a flat lumbar curve. Keep the knees back and bring the barbell in contact with the ground before returning it to the starting position.

  • Difficulty Level: Medium
  • Equipment Requirements: Barbell and weights
  • Suggested Workout: 2-4 sets of 12-15 reps per set.
Romanian Deadlift

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31) Kettlebell & Dumbbell Romanian Deadlifts

The kettlebell and dumbbell version of the romanian deadlift still puts an emphasis on the low back with little help from the legs. The kettlebells and dumbbells provides a different stimulus than the barbell. Some may find this a bit harder to perform. Like the barbell version, the hip position is high with little to no help from the quads. Feet are set hip width apart with a full grip on the kettlebells or dumbbells. You will lift the weights to the hips, maintain a flat lumbar curve. Keep the knees back and the lower the weights down as far as possible while maintaining a nice lumbar curve before returning it to the starting position. .

  • Difficulty Level: High
  • Equipment Requirements: Dumbbells or kettlebells
  • Suggested Workout: 2-3 sets of 15-20 reps per set.
Kettlebell and Dumbbell Romanian Deadlifts

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32) Banded Deadlifts

This is a more advanced version of the conventional deadlift. You will be using accommodative resistance of a band to provide a different stimulus. This is one of the core strengthening exercises for golfers that also develops explosiveness in the hips and glutes for the golf swing. Your band width will depend upon on your strength levels. Some setups will require a special lifting platform but for our version we will show you a version that doesn’t require special platforms and hooks. You will drape the band over the bar. Make sure that the band is evenly spaced. From here get into your mixed or overhand grip. Feet are standing on the band about hip width apart. Activate your core. Make sure your lumbar curve is set. From here perform similar to a conventional deadlift. Really try to explode through the range of motion and squeeze your glutes at the top

  • Difficulty Level: High
  • Equipment Requirements: Barbell, weights and a band
  • Suggested Workout: 3-5 sets of 5-10 reps per set.
Banded Deadlift

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33) American Kettlebell Swings

The American Kettlebell Swing is a fantastic exercise to work lower back and hip explosiveness which translates well to the golf swing. It also works your grip strength and shoulders. It starts with the kettlebell in the hang position and finishes fully overhead. Feet are set about shoulder width apart or slightly wider. The hips will descend down and back but stay above the knees. Lumbar curve is maintained. Knees stay in line with the toes. From here squeeze the glutes and quads rapidly driving the kettlebell overhead. The heels will stay down during the entire movement until the hips and legs are extended. Finish with the kettlebell inline with the hips, shoulders and feet. Avoid hyperextension in the low back. From here send the hips back into a partial squat as the kettlebell returns to perform the next rep.

  • Difficulty Level: Medium
  • Equipment Requirements: A Kettlebell
  • Suggested Workout: 3-4 sets of 12-20 reps per set.
American Kettlebell Swings

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34) Russian Kettlebell Swings

The Russian Kettlebell Swing is a smaller version of the American version. The points of performance are the same except the kettlebell will end at eye level. This can be a great version when first learning kettlebell swings or when performing very heavy swings.

  • Difficulty Level: Low
  • Equipment Requirements: A Kettlebell
  • Suggested Workout: 3-4 sets of 12-20 reps per set.
Russian Kettlebell Swings

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35) Banded Kettlebell Swings

The banded kettlebell swing is an advanced movement that really builds on hip explosiveness as well as lower back strength. This is a fantastic exercise for really developing hip explosiveness similar to that of impact position in the golf swing. Make sure you are comfortable performing regular swings before trying these. This banded version adds the accommodative resistance of the band. Unlike a conventional kettlebell swing these keep tension high as the kettlebell rises. You will loop the band around the handle of the kettlebell. Then place your feet in the bands anchoring it to the floor. Feet are set slightly wider than shoulder width. From here perform as a regular Russian kettlebell swing only swinging up to eye level. We highly advise that you do not go overhead with these.

  • Difficulty Level: High
  • Equipment Requirements: A kettlebell and a band
  • Suggested Workout: 3-4 sets of 10-15 reps per set.
Banded Kettlebell Swings

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36) Kettlebell and Dumbbell Deadlifts

The kettlebell and/or dumbbell deadlift is an exercise that works the lower back, hamstrings and legs. It is performed with either a pair of dumbbells or kettlebells in each hand. As with the conventional deadlift, it is important to maintain a nice lumbar curve throughout the movement. Start with a hip width or slightly narrower stance. Keep a full grip on the dumbbells. Hips and shoulders will rise at the same pace. Keep your heels down and finish at full lockout of the hips and knees. Your range of motion will depend on lower back and hamstring mobility.

  • Difficulty Level: Medium
  • Equipment Requirements: A pair of kettlebells or dumbbells
  • Suggested Workout: 3-4 sets of 10-15 reps per set.
Kettlebell and Dumbbell Deadlifts

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37) Barbell Good Mornings

The barbell good morning strengthens the lower back, and hamstrings. It starts standing upright with the barbell in the back rack position. You want a slight flex at the hips and slightly unlock the knees. Maintain a lumbar curve throughout. Slightly lower your chest to the ground. The degree to which your chest drops is dependent upon lumbar stability as well as flexibility. Squeeze your glutes and return to a standing position.

  • Difficulty Level: Medium
  • Equipment Requirements: A barbell and weights
  • Suggested Workout: 2-4 sets of 10-15 reps per set.
Barbell Goodmornings

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38) Glute Ham Raises

The glute ham raise requires a GHD machine. This movement works your posterior chain. You will begin with your chest perpendicular to the ground. Press your heels onto the footrest and flex at the knee to bring your body to a 90 degree starting position. Lower yourself until you are parallel to the floor before squeezing your glutes and engaging your lower back. The rep is finished when you return back to a 90 degree position.

  • Difficulty Level: High
  • Equipment Requirements: GHD Machine
  • Suggested Workout: 2-4 sets of 10-12 reps per set.
Glute Ham Raise

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39) Hip Extensions

Hip extensions are another exercise that works the vital muscles of the golf swing in the lower back. This will require a GHD or hip extension machine. The movement starts with your body in a line parallel to the floor. Lower yourself by hinging at the hip. Maintain a lumbar curve and then hinge back up until you return back to a position where your torso is parallel with the floor.

  • Difficulty Level: Low
  • Equipment Requirements: GHD/Hip Extension Machine
  • Suggested Workout: 3-4 sets of 10-15 reps per set.
Hip Extensions

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Core Strengthening Exercises for Golfers

Core Strengthening Exercises for Golfers PDF
Enter your info below to receive these exercises as a PDF for future reference

As a bonus over the next 7 days we will send you a workout of the day that will strengthen your core for the links!

40) Back Extensions

The GHD back extension is a posterior chain exercise. It requires a glute ham developer or hip extension machine. short. Your back will go from being straight in extension into complete flexion and back again into extension. Start by setting the support pad so the hips are on top of it. Spine is neutral and arms are crossed with your torso parallel to the floor. From here the chin tucks down, flexing the spine. The upper back will begin to round followed by the lower back. You want to feel as if you are rolling into a ball. To finish the rep, you will begin to unroll the lower back and then the upper back. Finally, the neck extends to finish the rep. Reps are meant to be deliberate and slow.

  • Difficulty Level: Medium
  • Equipment Requirements: GHD/Hip Extension Machine
  • Suggested Workout: 3-4 sets of 10-15 reps per set.
Back Extension

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41) X-Band Walks

X-Band walks are a great exercise to strengthen the muscles in the glutes. Start off with a light band and as you progress you can start to go to a heavier band. Step into the band with your feet about shoulder width apart. Cross the band up to form an “X.” Set your hips back slightly as if to perform an air squat. Knees are bent and stay out over the toes the entire time. From here you will walk laterally in one direction and then repeat in the other direction. To get the full benefit, make sure to keep your steps wide and knees driven out the entire time. Take small steps as well maintain tension on the band the whole time.

  • Difficulty Level: Medium
  • Equipment Requirements: A band
  • Suggested Workout: 3-5 sets of 10 steps in each direction.
x band walk

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42) Banded Good Mornings

The banded good morning is a great exercise to strengthen the muscles in the lower back and hamstrings and glutes. You want to start off with a light to medium thick band. Begin by standing in the band with your feet shoulder width apart. Bend down and carefully place the band over your head, resting on your traps. Maintain a neutral spine throughout the movement. Hinge at the hips moving your hips back and chest to the floor. Go down as far as possible while maintaining a neutral spine. This will depend on individual flexibility. Then squeeze the glutes and hamstrings returning to a standing position.

  • Difficulty Level: Low
  • Equipment Requirements: A band
  • Suggested Workout: 2-3 sets of 20-30 reps per set.
Banded Good Mornings

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43) Barbell Glute Hip Thrusts

The barbell glute hip thrust works the glutes and especially the hip extension that occurs during impact of the golf swing. This is a great movement to generate a little more power in your swing. You will need a bench, maybe a pad or towel as well a barbell and weights. You want your shoulders set against the bench, shins are perpendicular with the floor. Place the barbell in your hip crease. If this is uncomfortable you can add a pad or towel between the barbell and your hips. You want to then thrust the barbell and squeeze the glutes at the top holding for a half second count. Start light and as you become more comfortable add load.

  • Difficulty Level: Medium
  • Equipment Requirements: A bench, barbell and weights
  • Suggested Workout: 3-4 sets of 10-15 reps per set.
Barbell Glute Hip Thrusts

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44) Hang Power Cleans

This is a very dynamic movement that recruits the legs, back and even arms. It mimics the golf swing in that the power will come from the hips and legs first before finishing off with the arms. Similar to the golf swing, an early arm pull will result in a loss of power. Feet start hip to shoulder width apart. Hands are about one thumbs distance from the hips. Lower the bar to just above the knees while maintaining a lumbar curve. Heels remain down and arms straight. Torso will then rotate to a vertical position before firing the legs and hips. Shoulders will shrug followed by a pull of the arms to get the barbell to land on the shoulders. The movement is complete with a full hip and knee lockout and barbell still on the shoulders.

  • Difficulty Level: High
  • Equipment Requirements: A barbell and weights
  • Suggested Workout: 2-4 sets of 8-12 reps per set.
hang power clean

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45) Dumbbell Power Snatch

The dumbbell power snatch really is a full body exercise that recruits not only the core muscles in the lower back but also the legs, arms and shoulders. It’s focus on core-to-extremity and has great carryover to the golf swing. Start with a hip width stance, grip the center of the dumbbell with the dumbbell starting at the ground inside the feet. Lumbar curve is maintained throughout the movement. Hips and shoulders will rise at the same rate. And like the golf swing, the hips will then extend rapidly. Keep your heels down until the hips and legs extend. The shoulders then shrug followed by a pull underneath with the arms. Complete the rep by extending all the way up with hips, knees and arms locked out.

  • Difficulty Level: High
  • Equipment Requirements: A dumbbell
  • Suggested Workout: 3-5 sets of 10-20 reps per set.
Dumbbell Power Snatch

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46) Single Leg Glute Bridges

This is a great exercise that can be done at home with no equipment. It strengthens the muscles of the glutes and hamstrings. You will start by lying on your back with one leg extended and one planted on the ground. You will then squeeze the glutes and maintains the hips and lower back off the ground slightly. Note the shoulders, hips & legs should maintain one straight line throughout. Hold for a 1-2 second count per rep.

  • Difficulty Level: Low
  • Equipment Requirements: None
  • Suggested Workout: 2-3 sets of 10-12 reps per side
single leg glute bridge

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47) Single Leg Romanian Deadlifts

The single leg Romanian deadlift strengthens the hamstrings, spinal erectors as well as the glutes. It can be done with a barbell but probably best to start off doing with a dumbbell or kettlebell. It is an advanced movement so start light. Start with the weight in an upright position. The dumbbell or kettlebell is lowered down to about mid shin or just below the knee. Focus on keeping the weight close to your body, and weight in the heels. Maintain your lumbar curve throughout. Then squeeze the glutes standing back up to finish the exercise. If you are just starting out you may want to hold onto something for support.

  • Difficulty Level: High
  • Equipment Requirements: Dumbbells or Kettlebells
  • Suggested Workout: 2-3 sets of 10-15 reps per side
Single Leg Romanian Deadlifts

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48) Bird Dogs

Bird dogs strengthen the spinal erectors, glutes, hamstrings and lower back. All of which are major movers in performing a proper golf swing. This can be done not only as a main exercise but also as a warm up or cool down. You can also perform this exercise in the comfort of your home. To perform the bird dog, you will start on the ground on all fours. Next extend their right arm and left leg out at the same time and hold for a short isometric hold, then switch arms and legs and hold again.

  • Difficulty Level: Low
  • Equipment Requirements: None
  • Suggested Workout: 3-4 sets of 10-15 reps per side
Bird Dogs

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49) Weighted Side Bends

The weighted side bend is great for working those oblique muscles which used during the rotation of the golf swing. You will need a dumbbell or kettlebell for these. Get into a hip to shoulder width stance. Engage your core. You want to be pretty strict on these so focus on only bending at the side rather than getting too crazy with the head and neck. Try to squeeze for a 1 second count at the contraction of the rep.

  • Difficulty Level: Low
  • Equipment Requirements: Dumbbells or Kettlebells
  • Suggested Workout: 3-4 sets of 15-25 reps per side
weighted side bend

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Core Strengthening Exercises for Golfers

Core Strengthening Exercises for Golfers PDF
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50) Banded Side Bends

The banded side bend is similar to the weighted side bends but with this one provides more tension at the top of the movement. You want to set this up to a stable structure in your gym. Set up will take a bit more time than most movements. Get into a shoulder width stance. Engage your core. You want to be pretty strict on these and focus on only bending at the side rather than getting too crazy with the head and neck. Try to squeeze for a 1 second count at the top of the rep.

  • Difficulty Level: Medium
  • Equipment Requirements: A band
  • Suggested Workout: 2-3 sets of 15-25 reps per side
Banded Side Bends

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51) Weighted Sit Ups

This is a weighted version of a regular sit up but has a couple variations. You want to use an abmat or a rolled up towel to fill the space between the floor and your lumbar curve. You will need to anchor your feet underneath a structure or a set of dumbbells. Hold a dumbbell or set of dumbbells on your chest or shoulders, brace your core and sit up until your shoulders are over your hips. Slowly lower back down to the ground until your shoulder blades touch the ground. Then repeat.

  • Difficulty Level: Medium
  • Equipment Requirements: Dumbbells or Kettlebells
  • Suggested Workout: 2-3 sets of 15-20 reps per side
Weighted Situps

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52) Banded Resistance Situps

The banded resistance situp provides accommodative resistance at the top of the sit up which you won’t get in a regular sit up. You will need to anchor a band to a nice stable structure. From here you will hold the band over your shoulders. Have an abmat or a rolled up towel fill the space between the floor and your lumbar curve. You will need to also anchor your feet underneath a structure or a set of dumbbells. Brace your core and sit up until your shoulders are over your hips. Slowly lower back down to the ground until your shoulder blades touch the ground.

  • Difficulty Level: Medium
  • Equipment Requirements: A band
  • Suggested Workout: 3-4 sets of 15-20 reps per side
Band Resisted Situp

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Holy cow that was a long list!

Let me hear what you think!

Are there some core strengthening exercises for golfers like you that we missed?

Leave a comment below!