Feeling stuck in your workouts or golf game? Start by evaluating the exercises and equipment in your workouts. Progressing by lifting heavier, holding positions longer, or moving faster is common, but it can sometimes backfire, causing plateaus or injuries. Instead, focus on biomechanics—how your body is positioned and how resistance is applied and managed during exercises. These adjustments can lead to lasting results while minimizing stress and strain.

Our focus is on helping you exercise smarter, not harder! Simple adjustments can make your workouts even more effective, efficient, and safe. Start leveling up your workouts with these exercises that are commonly recommended for golfers.

Hip Mobility Exercises

If you want to improve your hip mobility, it’s important to combine static stretching with dynamic and active mobility exercises. One of the reasons muscles stay tight despite consistent stretching is because the muscles need to be trained in their new available range of motion. By strengthening the muscles, you will create lasting flexibility. Don’t get us wrong—we love classic hamstring and glute stretches! But what sets our Fundamental Warmups apart is taking it a step further. By pairing static stretches with active strengthening exercises, we help you create lasting mobility and real progress.

Here are two ways you can start incorporating this approach:

T-Squat Lateral Lunges

After completing a traditional Figure 4 Stretch, transitioning to a T-Squat challenges your hips to open dynamically. Using your body weight as resistance, this movement helps build strength while improving hip mobility.

• Sets: 1 - gradually increase to 2-3 sets, then add speed
• Reps: 10 per side

Single-Leg Deadlift

After stretching the hamstrings, performing a Single-Leg Deadlift requires them to stretch with control under the load of the moving upper body. This combination helps build strength in new ranges and lasting flexibility.

• Sets: 1 - gradually increase to 2-3 sets, then add weight
• Reps: 10 per side

*If balance is a challenge, feel free to use a Swing Trainer, golf club, or chair for hand support.

Core Strength Exercises

If you want to increase your swing speed, building up your core strength will help you gain distance plus protect your lower back. Incorporating Rotational Power workouts from the GolfForever App using the Swing Trainer, which are staples in our program, will upgrade your workouts instantly. These core-focused Swing Trainer exercises allow you to train symmetrically for speed by using resisted rotation to control speed and power. They’re designed to keep you strong, prevent injuries, and deliver real results. The end result: you will unleash your increased speed and power at the right time in your swing on the course!

Rotational Press

Trade your medicine ball throws for this rotational press in golf posture. Like using a medicine ball, this exercise requires force production while rotating and then challenges your ability to decelerate as you unwind back to start. Unlike a medicine ball, it is challenging to use momentum during this resisted exercise. Using the Swing Trainer keeps your back safe while strengthening your core.

• Sets: 1 - gradually increase to 2-3 sets, then add speed and/or resistance
• Reps: 10 per side

Golfer’s Impact

Trade your weighted speed swings for the Golfer’s Impact. One of the challenges of only using weighted training aids for speed is that many golfers train in one direction. By incorporating Golfer’s Impact, you can train symmetrically for speed - essential for maintaining balance within the body to prevent injury.

• Sets: 1 - gradually increase to 2-3 sets, then speed and/or resistance
• Reps: 10 per side

Boost Your Golf Fitness with Simple Changes

Improving your golf game and workouts doesn’t have to be complicated. By focusing on smart, targeted exercises for hip mobility and core strength, you can see real improvements in your flexibility, swing speed, and overall performance—while reducing your risk of injury. Start incorporating these techniques today, and take your golf fitness—and your game—to the next level!