5 of the Best Exercises to Prepare for 2021 Golf Season

Now that spring is almost here, it is time to start getting rid of the rust from the winter months. The last thing golfers want to do is injure themselves on their first day back on the course. So it is important to stretch out those muscles and in particular the ones used in the golf swing. 

Below are 5 exercises you can do at home to save yourself from injury and help you to play your best when you return to the course. Put on your exercise outfit and let us prepare your body for your best golf season ever!


You probably know about the runner lunge already, but we’re adding a little twist to it. While your regular lunge will help stretch your hips and your thighs, this added motion will engage your core, as well as your lower back.   

These four parts of your body are essential to your golf game and training them to work together through exercise will only be helpful in the long-run.  

Just like you would do with a regular lunge, you will bring your left leg forward as if you were taking a step. Lower that back knee and bend the front one to a 90-degree angle.   

Once you’re in the lunge position, bring your right hand to the ground and turn your shoulder so that your left arm can be raised in the air. For this one, you’ll want to hold the position for 10 seconds for a full rep. You can do up to 10 reps, twice a day while alternating sides between every rep.  

Check out this video for some helpful tips.  



This is another common stretch, but it shouldn’t be disregarded. It’s efficient and it targets key body part for golfers, mainly the lower back and the hamstrings.   

Posture is key here as you’ll need to keep your back extended for this stretch to be effective as possible. Be sure to keep your ankle and your feet active so that it protects the stability of your knee.   

The most flexible golfers will be able to grab on to their toes, but if you’re like the rest of us, you can move your hands down your legs as far as you can reach without bending you back.  

In order to stretch properly without injuring yourself, you can hold the stretch for three seconds and the comeback to the original position. You can repeat this motion up to 10 times, twice a day for the best results possible.    

Check out this video for some helpful tips.  


This exercise is all about balance and developing your core. While the core may be the main target of this exercise, it will also help strengthen your back muscles, especially, the lower back area and near the shoulder in the upper back.  

Maintaining a strong core is essential to playing good golf, and most importantly, playing it for a long time even as you grow older over the years.  

For this one, you're going to start out on a four-point base (knees and hands). Make sure your back remhttps://www.youtube.com/watch?v=wiFNA3sqjCA&feature=emb_logoains straight and flat before moving on to the next step.  

Once the proper form is attained, you’ll be contracting your core and you’ll extend your left arm and your right leg. Hold the position for three seconds while keeping the rest of your posture steady.   

Alternate sides between every rep for more efficiency. You can complete up to 3 sets of 10 reps to really feel the effects of this exercise.  

Check out this video for some helpful tips.


While the name of this exercise may have you believe that it won’t be too challenging, you’d be mistaken. Even though it’s not the most active exercise on this list, it’s certainly one of the most beneficial when it comes to protecting your lower back.  

You’ll start out by lying on your back on a flat surface. You then raise both your both arms and both legs. Keep the arms extended to the sky while bending your knees at a 90-degree angle. From this position, you’ll be able to begin your reps.   

To complete a rep, you simply need to lower one of your legs at a time and extend your knee, while avoiding touching the ground with any part of your leg.   

Remember to keep your core contracted and avoid twisting your lower back as poor form could result in injuries in the long-run.  

Here again, you can hold the extension for three seconds to make it count as a full rep. Complete three sets of 10 reps on each leg for maximum efficiency.   

Check out this video for some helpful tips.


This last stretch is very common for golfers who are familiar with yoga poses. The child’s pose is one of the simplest stretches you can do, but it’s also one of the most important ones to prevent the pressure from building between the discs in your lower back.  

While not everyone will be able to extend their stretch completely, the movement in it of itself will help loosen your back and your sciatic nerves.  

To complete this stretch, all you’ll need to do is sit on your knees while resting your bottom on your heels. From there, you’ll want to keep your back straight and your bottom on your heels as you extend your arms forward to create a tension in the lower back.  

Maintain the stretch for 10 seconds and return to the original position. Complete this repetition up to 10 times, twice a day for maximal effectiveness.   

Check out this video for some helpful tips.


There are some specific golf training aids such as Powerchute which can activate all your golfing muscles and help with improving your flexibility. They can also create more power in your swing.

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