Unlocking More Distance: 4 Key Exercises for Golfers
Every golfer dreams of more distance off the tee and better consistency across their game. But did you know that the key to achieving these goals doesn’t lie in your upper body? Many golfers make the mistake of relying too much on their arms and shoulders for power. Instead, speed and stability come from the legs and core—your body’s powerhouse.
This article and video highlight four practical exercises to improve speed, power, and stability by targeting the right muscle groups. Incorporating these into your fitness routine will help you develop a more explosive and controlled swing, setting you up for success on the course.
To make this even easier, we’ve created a free downloadable workout guide to walk you through these exercises. Click the button below for your guide with pictures, instructions, and tips for these exercises!
Why Focus on the Legs and Core?
Your legs and core contain some of the body’s largest and most powerful muscle groups. Utilizing these muscles during your swing creates more force and reduces the likelihood of erratic shots caused by relying solely on the arms. Strong, fast lower body movements add power and provide a stable base for consistent ball striking.
You’ll build the foundation for improved swing mechanics and better performance by training these muscle groups.
4 Exercises to Build Speed and Stability
1. Speed Step-Ups
This dynamic variation of the traditional step-up builds explosive power in the legs. It trains your body to move quickly, a critical component of a powerful golf swing.
How to Do It:
- Stand in front of a sturdy box or step.
- Place one foot on the box, swing your arms upward, and push off your leg explosively to step up.
- Hold the top position briefly before stepping back down.
- Repeat 5 times on each leg.
Pro Tip: Focus on speed and intensity. Avoid slow movements to maximize power development.
2. Single-Leg Hinge with Reach
This exercise targets the hips, glutes, and hamstrings while improving balance and mimicking the movement patterns of the backswing.
How to Do It:
- Stand on one leg with a slight knee bend and support yourself with a pole if needed.
- Push your hips back as you reach forward with the opposite arm, creating a long line from hand to foot.
- Squeeze the glute of your standing leg as you return to the starting position.
- Perform 8-10 reps on each leg.
Pro Tip: Once comfortable, try this exercise without support to challenge your balance further.
3. Single-Leg Pallof Press
This core-strengthening exercise builds rotational stability and enhances your ability to maintain balance during the swing.
How to Do It:
- Attach a resistance band to an anchor point at chest height.
- Stand on one leg (the leg furthest from the anchor point) and hold the band with both hands at your chest.
- Push the band straight out and hold for 5-10 seconds, engaging your core and glute muscles.
- Perform 2-3 sets on each side.
Pro Tip: Gradually increase the hold time or resistance as you build strength.
4. Half-Kneeling Chop
This core and rotational exercise improves your ability to transfer force from your lower body to your upper body, a crucial component of a powerful golf swing.
How to Do It:
- Attach a resistance band to a high anchor point.
- Hold the band with both hands in a half-kneeling position (the leg closest to the anchor point down).
- Pull the band across your body toward your opposite hip in a smooth, controlled motion.
- Perform 8-10 reps on each side.
Pro Tip: Start with minimal rotation and gradually add more as your technique improves.
Putting It All Together
Incorporating these exercises into your routine will improve your ability to generate power and stability during your swing. Focusing on your legs and core will unlock more distance and control while reducing the risk of injury.
For a step-by-step guide to these exercises, including additional tips, check out our free downloadable workout guide.
Ready to Take Your Game to the Next Level?
Improving your swing speed and stability doesn’t have to be complicated. With these targeted exercises, you’ll build the strength and explosiveness needed for better performance on the course.
Want to learn more? Contact us for a free golf fitness assessment, and let’s start transforming your game today!