Best Golf Exercises to Make Your Way Through a Long Day on Field

One of the best steps any golfer can take is working towards a level of bodily functioning that reflects the level of the quality of golf they would like to play. One of the best ways to do this is exercising. Here are some highly recommended exercises from birdies and bows you can do at home to make your way through the field a little bit better!

Russian Twist

You may have heard of these before, or maybe even heard of them referred to as apple pickers!

They help strengthen your hips and core, both necessities in your golf game. Here’s what you do:

  • Lie face-up on an exercise ball with your shoulders on the ball, your feet flat on the floor, and your hips in line with your shoulders and knees.
  • Hold a weight plate (or go weight free if you need to) above your chest with both hands
  • Roll your upper body to the right until your shoulders are perpendicular to the ground (your hips shouldn't move).
  • Twist back to the starting position and then repeat on your left side.

Seated Hip Stretch

This stretch helps pain in your hips, thighs, and back. Here’s what you do:

  • Sit up straight on the floor. Put your left ankle on top of your right thigh with your right foot on the ground.
  • Bend at your waist until you feel the stretch in your left hip.
  • Hold for 30 seconds or more
  • Repeat on the other side, now with your right ankle on top of your left thigh 


Planks help with just about everything! They help strengthen your-

  • Abs
  • Back
  • Butt
  • Shoulders
  • Arms

Elbow Stretch

a common complaint among golfers is that their elbows are in pain. To keep this issue from happening, you should be regularly stretching. Here’s how:

  • First, stretch your wrist back and forth.
  • Then rotate your hand left to right.
  • Then, with your thumbs pointing upward and palms in, use a weight to deviate the hand up and down.
  • Finally, slowly bend your arms, bringing the weights towards your shoulders.


Windmills are great for both stretching and conditioning if you do them correctly. Grab some weights, or go weight-free for this one. Here’s how you do it:

  • Stand with your feet a little farther than shoulders width apart.
  • Put your arms straight out on either side (as if you were making a ‘t’).
  • Bring your left hand to your right foot, then go back to the starting position.
  • Repeat, but now bring your right hand to your left foot.

Shoulder Stretch

You’ll be thanking us for this one. If you do it regularly, your shoulders will be in much better shape during your game. Here’s what you do:

  • Stand up with your feet shoulder-width apart.
  • Raise your right arm across your chest so that the opposite hand is on your right elbow.
  • Move your right wrist toward your left thumb, pointing your thumb upward.
  • Rotate your abdomen to the left.
  • Tug on your right elbow.
  • Hold for 30 seconds or more
  • Repeat on the other side, now with your left elbow in your right hand. Turn your torso to the right and hold for 30 seconds or more.
  • Repeat!

These exercises can all be modified for your specific needs, so if you need to make them more or less challenging, you can! Good luck and happy golfing!