Gaining Balance on the Course: Mobility Exercises for Golfers

Golfers invest a lot of time in the course, and it is important to maintain balance in order to play your best golfing style. Balance is a fundamental component of the golf game, and it is essential for accurate swings, accurate shots, and consistency. Balance on the course can be difficult and requires the right exercises and drills to keep you on track. We will discuss some mobility exercises for golfers to maintain balance on the course.

Golfers must first and foremost keep their core muscles strong. During a golf swing, core strength is vital to maintaining balance and stability. Planks and bird dogs are good for strengthening the core and improving balance.

To do a plank, start in a push-up position and stand your body in a straight line with your arms and legs extended. Keep the position for 30-60 seconds and repeat 3-4 times.

To do a bird dog, start on all fours and extend one arm forward and the other leg backward. Hold the position for 10-15 seconds and keep your back straight, then switch sides. Repeat three to four times on either side.

Bird dog exercice
Image Source: iStock

Second, golfers should concentrate on stretches that target their lower body muscles. During a golf swing, having strong legs and hips is crucial for stability. Strength and stability can be improved by doing exercises such as squats, lunges, and side steps.

To do a squat, stand with your feet shoulder-width apart and raise your body down as if you were sitting in a chair. Keep your chest up and your knees over your toes parallel to your chest. Hold for 3-5 seconds and then stand up. Repeat 10-15 times per day.

Squats, lunges, and deadlifts for Balance and Stability

For a lunge, stand with your feet together and step forward with one foot touching the ground. Lower your body down until your front knee is bent at a 90-degree angle. With your front foot, take off and return to the starting position. Repeat 10-15 times on either side.


In the end, golfers should perform core strengthening. These exercises will help you maintain balance and stability during your swing. Single-leg balance classes are great for this because they help you maintain balance when using only one leg.

To do a single-leg balance, stand on one leg and press the button for 30-60 seconds. Repeat 3-4 times on each leg.

single-leg balance

Related: Golf-Specific Mobility Exercises: Targeting The Right Muscles for Optimization

A fundamental component of the golf game is to maintain balance on the course. To improve your game, mobility exercises such as planks, bird dogs, squats, lunges, and single-leg balances can help you increase strength and stability. With the right exercises, you will improve balance and endurance on the course.


A passionate golfer and writer with over 15 years of experience. I've won several amateur championships and regularly follow the professional tours. As a writer, I cover topics such as technique, equipment, and golf culture, and strive to make complex concepts accessible to players of all skill levels.

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