Warm-ups, stretches and strength
Golf fitness for everyday golfers
In short
The golf swing asks for three things: rotation through the hips and upper back, stability in the core and legs, and speed. Most club golfers lose shots to stiffness rather than lack of strength, so the best first step is a short dynamic warm-up before every round: arm circles, trunk rotations, hip swings, then a few easy swings that build up. Static stretches, held for 20 to 30 seconds, fit better after the round or on other days. Two short strength sessions a week, with squats, hinges, rows and anti-rotation core work, help you swing harder and stay healthy. These pages are general fitness guidance, not medical advice: see a doctor or physical therapist for pain.
Warm up before you play
A five-minute routine on the first tee or the range raises your body temperature and loosens the joints the swing uses most. The golf warm-up and stretches guide gives a routine you can do with a club in your hands.
Strength and rotation at home
You do not need a gym. Body-weight squats, glute bridges, band rows and band rotations cover most of what the swing needs. The home golf workout puts them into a 20-minute plan.
Mobility for the back and hips
Limited hip rotation often shows up as a sway or an early stand-up in the swing, and the lower back ends up doing the turning. Mobility work for the hips and the upper back lets each joint do its share.
Frequently asked questions
What stretches should golfers do before playing?
Dynamic movements rather than long holds: arm circles, trunk rotations with a club across your shoulders, leg swings, hip circles and a few half swings building to full swings.
All fitness guides
Coming to this guide
Being written and checked against the Rules and other primary sources now.
- Golf exercises in the gym
- Core exercises for golf
- Golf exercises for seniors
- Lower back stretches for golfers
- Hip mobility for golfers
- Swing speed training