Golf Fitness Video Library

Build golf-specific strength, mobility, and endurance with short, follow-along exercises. Use the tabs to jump to Warm-Up, Upper Body, Lower Body, Core, and Mobility sessions.

Hip Openers warm-up drill

Hip Openers

Mobility • 1–2 sets • 6–10 reps/side

Loosen hips before swinging.

Arm Circles shoulder warm-up

Arm Circles

Mobility • 20–30 sec each way

Warms shoulders for rotation.

Jumping Jacks warm-up cardio

Jumping Jacks

Cardio • 20–30 sec

Raise heart rate before practice.

Toe Touch Stretch for hamstrings

Toe Touch Stretch

Mobility • 10–20 sec

Loosens hamstrings & low back.

Push-Ups upper body strength

Push-Ups

Bodyweight • 2–4 sets • 8–20 reps

Chest, shoulders, triceps & core.

Incline Push-Ups beginner friendly

Incline Push-Ups

Bodyweight • 2–4 sets • 8–20 reps

Easier variation to groove form.

Knee Push-Ups modification

Knee Push-Ups

Bodyweight • 2–4 sets • 8–20 reps

Beginner-friendly chest + core work.

Dumbbell Chest Press for golfers

Dumbbell Chest Press

Dumbbells • 3 sets • 8–15 reps

Pressing strength for arm structure.

Speed Push-Ups for power

Speed Push-Ups

Bodyweight • 2–3 sets • 5–10 reps

Explosive upper-body power.

Shoulder Tap Push-Ups anti-rotation

Shoulder Tap Push-Ups

Bodyweight • 2–3 sets • 6–12/side

Anti-rotation strength under load.

Shoulder Tap Planks variation

Shoulder Tap Planks

Bodyweight • 2–3 sets • 10–15 reps

Core + shoulder control variation.

Dumbbell Rows back strength

Dumbbell Rows

Dumbbells • 3 sets • 8–12 reps

Upper-back strength for posture.

Single Arm Rows for golfers

Single Arm Rows

Dumbbells • 2–3 sets • 10–15 reps

Strength + posture on one side.

Front Raises shoulder strength

Front Raises

Dumbbells • 2–3 sets • 12–20 reps

Helps control the club in takeaway.

Rear Delt Flys / Reverse Flys

Rear Delt Flys / Reverse Flys

Dumbbells / Band • 2–3 sets • 12–15 reps

Supports posture & shoulder rotation.

Lateral Raises shoulder stability

Lateral Raises

Dumbbells • 2–3 sets • 10–15 reps

Side delts for stable arm motion.

Front Raise to Side Raise combo

Front Raise to Side Raise

Dumbbells • 2–3 sets • 10–15 reps

Shoulder stability in multiple planes.

Overhead Dumbbell Press for golfers

Overhead Dumbbell Press

Dumbbells • 2–3 sets • 8–12 reps

Builds shoulder endurance.

Push Press power movement

Push Press

Bodyweight / Dumbbells • 2–3 sets • 10–15 reps

Explosive shoulder + core power.

Shoulder External Rotations

Shoulder External Rotations

Band / DB • 2–3 sets • 10–15 reps

Protects shoulder + stabilizes swing.

Forward Shoulder Rotations

Forward Shoulder Rotations

Dumbbells • 2–3 sets • 8–12 reps/side

Upper-body rotational strength.

Bicep Curls for golfers

Bicep Curls

Dumbbells • 2–3 sets • 10–15 reps

Forearm + grip stability through impact.

Hammer Curls for golfers

Hammer Curls

Dumbbells • 2–3 sets • 10–15 reps

Forearms + wrist control.

21s Bicep Curl protocol

21s Bicep Curl

Dumbbells • 2–3 sets

Higher-volume arm endurance.

Triceps Extensions for golfers

Triceps Extensions

Dumbbell • 2–3 sets • 10–15 reps

Supports arm structure in follow-through.

Triceps Kickbacks isolation

Triceps Kickbacks

Dumbbells • 2–3 sets • 10–15 reps

Refines triceps strength for extension.

Bodyweight Squats for golfers

Bodyweight Squats

Bodyweight • 2–3 sets • 10–15 reps

Leg strength & base stability.

Split Squats single-leg strength

Split Squats

Bodyweight / DB • 2–3 sets • 8–12/side

Single-leg stability for weight shift.

Goblet Squats leg power

Goblet Squats

DB / KB • 2–3 sets • 10–15 reps

Strength for ground-force production.

Forward Lunges lower body strength

Forward Lunges

Bodyweight / DB • 2–3 sets • 8–12/side

Strength + balance in stride.

Reverse Lunges stability drill

Reverse Lunges

Bodyweight / DB • 2–3 sets • 8–12/side

Controlled pressure shift pattern.

Lateral Lunges hip strength

Lateral Lunges

Bodyweight / DB • 2–3 sets • 6–10/side

Glutes + lateral stability.

Walking Lunges endurance

Walking Lunges

Bodyweight / DB • 2–3 sets • 6–10/side

Dynamic strength + balance.

Box Jumps / Step Ups power drill

Box Jumps / Step Ups

Bodyweight • 2–3 sets • 8–12 reps

Explosive lower-body power.

Glute Bridges hip extension

Glute Bridges

Bodyweight / DB • 2–3 sets • 10–15 reps

Glute activation for hip rotation.

Single Leg Glute Bridge stability

Single Leg Glute Bridge

Bodyweight • 2–3 sets • 8–12/side

Single-leg hip stability & power.

Dumbbell Deadlifts for golfers

Dumbbell Deadlifts

Dumbbells • 2–3 sets • 8–12 reps

Posterior chain strength & posture.

Single Leg RDLs balance + strength

Single Leg RDLs

Dumbbells / Barbell • 2–3 sets • 6–12 reps

Balance + hip hinge control.

Calf Raises for balance

Calf Raises

Bodyweight / DB • 2–3 sets • 12–20 reps

Lower-leg strength for swing stability.

Box Squats technique drill

Box Squats

Bodyweight / DB • 2–3 sets • 8–12 reps

Reinforces proper squat mechanics.

Wall Sits leg endurance

Wall Sits

Bodyweight • 20–45 sec

Isometric leg endurance.

Squat Jumps explosive power

Squat Jumps

Bodyweight • 2–3 sets • 6–10 reps

Explosive power for more speed.

Plank Shoulder Taps anti-rotation

Plank Shoulder Taps

Bodyweight • 2–3 sets • 6–12/side

Anti-rotation control at impact.

Plank Push-Ups for core and shoulders

Plank Push-Ups

Bodyweight • 2–4 sets • 6–12 reps

Core + shoulder control.

Push-Ups with core stability

Push-Ups (Core Focus)

Bodyweight • 2–4 sets • 8–15 reps

Brace through trunk + upper body.

Seated Hamstring Stretch for golf

Seated Hamstring Stretch

Mobility • 10–15 sec/side

Helps posture & prevents early extension.

Single Leg Hamstring Stretch

Single Leg Hamstring Stretch

Mobility • 10–15 sec/side

Targets one side at a time for symmetry.

Butterfly Stretch hip mobility

Butterfly Stretch

Mobility • 20–30 sec

Opens hips for better rotation.

Seated Spinal Twist thoracic rotation

Seated Spinal Twist

Mobility • 10–20 sec/side

Adds thoracic turn for fuller backswing.

Quad Stretch for golfers

Quad Stretch

Mobility • 15–20 sec/side

Supports lower-body balance & posting.

Lateral Lunge Stretch hip mobility

Lateral Lunge Stretch

Mobility • 10–15 sec/side

Improves side-to-side hip motion.

Calf Stretch ankle mobility

Calf Stretch

Mobility • 15–20 sec/side

Helps balance & pressure shift.