Golf Workout at Home: 20 Minutes With a Resistance Band
By Erdi Doğan, owner and editor ·
A good home workout for golf takes about 20 minutes, twice a week, and needs only a resistance band and your body weight. It trains the three things the swing asks for: leg and hip strength to push off the ground, a stable core that resists twisting so the body turns as a unit, and rotation through the upper back. Below is a two-day plan with eight exercises, how to progress, and how to fit it around your golf. It is part of our golf fitness guide; check with a doctor first if you have a health condition or ongoing pain.
The plan at a glance
| Exercise | Sets × reps | What it trains |
|---|---|---|
| Bodyweight squat | 3 × 10 to 15 | Legs, posture |
| Glute bridge | 3 × 12 | Hips, lower back support |
| Split squat | 2 × 8 each leg | Single-leg strength and balance |
| Band row | 3 × 12 | Upper back, posture at address |
| Band anti-rotation press (Pallof press) | 3 × 10 each side | Core that resists twisting |
| Dead bug | 2 × 8 each side | Deep core, coordination |
| Open-book rotation | 2 × 8 each side | Upper-back rotation |
| Band rotation (low to high) | 2 × 10 each side | Rotational power |
Rest 30 to 60 seconds between sets. Do the plan on two non-consecutive days, for example Tuesday and Friday, and start with a few minutes of the moves from our golf warm-up.
Lower body: squat, bridge, split squat
Bodyweight squat. Feet about shoulder-width apart, sit back and down as if into a chair, chest up, knees tracking over your toes, then stand. Go only as low as you can with a straight back.
Glute bridge. Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders. Pause, lower slowly. Strong glutes take load off the lower back during the swing.
Split squat. One foot forward, one back, as if mid-lunge. Lower the back knee toward the floor and push back up through the front foot. Hold a chair for balance at first.
Upper back: band row
Anchor the band at chest height in a closed door or around a post. Stand facing it, arms straight, and pull your hands to your ribs while squeezing your shoulder blades together. Rowing balances the rounded-shoulder posture many people carry from desk work, which makes a good address position easier to hold.
Core: anti-rotation press and dead bug
Pallof press. Anchor the band at chest height and stand side-on to it, holding the handle at your chest with both hands. Press your hands straight out in front and hold for two seconds without letting the band pull you round, then bring them back. This trains the core to control rotation rather than create it, which is what keeps your swing on plane.
Dead bug. Lie on your back, arms pointing at the ceiling, knees bent at 90 degrees above your hips. Keep your lower back pressed into the floor while you slowly lower the opposite arm and leg, then switch.
Rotation: open book and band rotation
Open book. Lie on your side with knees bent and stacked, arms straight out in front, palms together. Keeping the knees down, sweep the top arm up and over to the other side, turning your chest to the ceiling, and follow the hand with your eyes. Return slowly. This targets the upper back, which should do much of the turning in the backswing.
Band rotation. Anchor the band low and stand side-on with your golf posture. Holding the handle with both hands near the back hip, rotate up and across your body to finish high, like a swing, controlling the return. Turn from your hips and chest, not just the arms.
How to progress
- Weeks 1 to 2: learn the movements; stop each set with two or three reps still in the tank.
- Weeks 3 to 6: add reps first, then a stronger band, or hold a backpack or dumbbell for squats and split squats.
- After 6 weeks: make the rotations faster while staying controlled, which carries over best to swing speed.
Leave at least a day between this workout and a round if your legs feel heavy. In the golf season, once a week is enough to keep what you have built.
Frequently asked questions
Can I improve swing speed with home exercises?
Stronger legs and hips and better rotation help most golfers swing faster, especially beginners and older players who have not trained before. The gain depends on your starting point; it is gradual, not instant.
What resistance band should I buy?
A set of loop or tube bands with a door anchor, in at least two strengths, covers everything here.
Is this safe for seniors?
The exercises are gentle and can be done holding a chair, but anyone with a medical condition, joint replacement or ongoing pain should check with a doctor or physical therapist first.
Back to the golf fitness guide.