Golf is a great sport that requires good form and stability. While being able to hit the ball consistently accurately requires specific technique, work is also needed on the body. That’s why it is important to have a workout plan that will give the body the stability and strength it needs to make golfing a smoother and more efficient process. Additionally, these exercises will focus on the back, which is an essential body area for golfers. In this article, we will discuss 6 back exercises every golfer should do in order to improve their game.

Exercises for a Strong Core

A strong core allows golfers to keep their back stable while they swing. These exercises are designed to build up the areas that support golf-related movements.


Sit-ups are a great exercise for engaging your core. This exercise can be done anywhere and does not require any equipment. Simply sit up from lying on your back and try to touch your ankles for a few seconds. Then go back to the initial position. Repeat around 15 times for 3 sets with a short break in between sets.


Planks are great for building core strength. Lie face down on the floor and prop yourself up by placing your hands and toes on the ground. Make sure to tuck your abs into your lower back and keep your body straight and level. Hold the position for 30 to 60 seconds and repeat 3 to 4 times.

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Wood Chop

The wood chop is another great exercise for the core. Stand with your feet slightly wider than shoulder-width apart and hold a light medicine ball in both hands. Bring the ball across your body to the outside of your right knee and then back up to the left shoulder. Make sure to really focus on twisting your torso as you move to target the core muscles.

Back Exercises for Golfing

In golf, the back muscles play an important role in the movements of the swing. Building strength in these muscles helps maintain balance and promote better form.


This exercise works the middle and lower back muscles. Lay on your stomach with your hands and toes on the ground. Lift your arms, chest, and legs from the ground as if you are trying to fly like Superman. Hold the position for 3 seconds and then relax. Repeat 15 times for 3 sets with a short break in between sets.

Bird Dog

Bird Dogs are great for activating the lower back and core muscles. Start on your hands and knees, making sure your back is in a neutral position with no arching of the lower back. Bring one of your arms straight out in front of you and bring one of your legs back. Hold the position for 3-5 seconds slowly and avoud any jerking movements. Relax and alternate arm/leg and repeat 8 times.

Cobra Stretch

Cobra stretch is a great exercise for stretching and strengthening the back muscles. Begin by lying on your stomach. Place your hands on either side of your chest and straighten your arms as you gently lift your head and chest off the ground. Hold the position for 5 deep breaths and repeat several times.

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People Also Ask

What muscles do golfers need?

Golfers need to focus on building strength in the core muscles, lower body muscles, and upper back muscles in order to promote good posture and balance.

Do I need to stretch before golfing?

Yes, it is important to stretch before golfing in order to loosen up your muscles and promote flexibility.

Which muscles do I need to strengthen to improve my golf game?

Strengthening your core, lower body, and upper back muscles can help improve your golf game.

Can exercises really help improve my golf game?

Yes, exercises can help improve your golf game by improving your balance, strength, and posture.

What is the best exercise for a golfer?

The best exercises for a golfer vary depending on the individual’s needs. Exercises such as sit-ups, planks, wood chops, supermans, bird dogs, and cobra stretches are helpful for strengthening the core, lower body, and upper back.

Final Words

Golfers need to be physically fit and have the correct posture in order to perform well. Proper strengthening of the core, lower body, and upper back are essential for golfers. Incorporating the above-mentioned back exercises into your workout routine can help improve your game by improving your form, balance, and strength. In addition to strengthening exercises, golfers should also do stretching exercises in order to improve flexibility.