Mastering Balance for a Better Golf Swing: Exercises to Strengthen Your Stability

(Full Workout Video at the Bottom)

In golf, balance isn’t just a helpful skill—it’s the foundation of a consistent, powerful swing. Every aspect of your swing depends on a strong base, from loading up in the backswing to delivering power through the ball. In a recent video, I highlighted why balance is crucial for golfers and demonstrated five exercises to help you build better stability and control on the course. Here’s a breakdown of why balance matters and how these exercises can take your game to the next level. 
Download the workout
Balance isn’t just about not falling over—it’s about maintaining a stable and efficient posture throughout the entire swing. Without balance, your body has to compensate in other ways, which often leads to bad things happening in the golf swing. Here’s how it actually helps your swing:
  • Better Weight Transfer: Balance helps you shift your weight smoothly from one foot to the other, generating power without losing control. 
  • Consistency in Swing Path: A balanced stance allows you to maintain a steady swing path, leading to more consistent ball striking. 
  • Reduced Risk of Injury: Good balance helps protect your joints, especially your knees, hips, and lower back, by keeping you in stable positions.

5 Key Balance Exercises for Golfers

1. Half-Kneeling Hip Flexor Stretch 

how to perform:

Tight hip flexors can inhibit muscles in the glute which we need to use during balance exercises. This stretch helps open up the hips, which improves mobility and makes it easier to maintain balance through the swing. 

  • Begin in a half-kneeling position with one knee on the ground and the other foot forward.
  • Tuck your pelvis slightly (think belt buckle towards the belly button) and shift forward until you feel a stretch in the front of the hip. 
  • Hold for 30-60 seconds, then switch sides. 

2. Hip Hikers

Activating the glute medius helps stabilize your hips, which is essential for maintaining balance in your swing and preventing sway. 

how to perform:
  • Stand on one leg on top of a stool, holding onto a golf club or wall for support. 
  • Drop the opposite leg down slightly, then push with the leg that’s on the stool to raise your leg back up. 
  • Perform 10-15 reps on each side.

3. Basic Single Leg Stance

This stance mimics the weight transfer in your swing, helping build stability and awareness in your lower body. 

how to perform:
  • Stand on one leg with a slight bend in the knee, holding this position for 30-45 seconds before switching legs.
  • Focus on keeping your torso steady and avoid shifting your hips. 

4. Stork Turns with Support

Stork turns improve rotational stability, allowing you to control your torso movement during the swing and keep your posture solid. 

how to perform:
  • Stand on one leg with your opposite foot resting on your standing knee (like a stork pose).
  • Hold onto a wall or chair for balance, and gently rotate your torso left and right. 
  • Do 10 rotations on each side. 

5. Overhead Rainbow Pass with a 5-lb Ball

This movement improves core and shoulder stability while training your body to balance through a wide range of motion- just like you need in your swing.

how to perform:
  • Holding a light ball (around 5 lbs.), stand with feet hip-width apart and pass the ball overhead in a rainbow arc, moving from side to side. 
  • Keep your core engaged to control the movement. 
By incorporating these exercises into your routine, you’ll improve your ability to stay balanced and grounded throughout your golf swing. Start by practicing each exercise a few times per week, gradually increasing your hold times or reps as your balance improves. 
 
Achieving a balanced swing is about more than stability; it’s the foundation that makes a powerful and consistent swing possible. With the right balance exercises, you can improve your swing, gain control, and even lower your scores. Try these exercises and see how a more balanced approach can elevate your golf game!

For a written version of this workout, download the Workout Routine Checklist below. It’s a simple guide to help you follow along and refer back to all the exercises later.

Download the workout