Golf Leg Workouts: 15 Best Exercises to Improve Golf Performance

No matter how much time you spend on the course, it’s important to spend time strengthening golf specific muscles – especially if you want to increase your swing power, swing speed, and accuracy in golf. Below are 15 exercises designed to help you increase leg strength, flexibility, and balance to enhance the way you play, and ultimately prevent strain and injury. 

What Muscles to Work Out for Golf?

While a proper golf swings engages almost every major muscle in the body, some muscles do more work than others. Arguably the most key players are the gluteus maximus muscles, the glutes. These muscles are the largest and most powerful muscles on the body and they provide power for external and internal hip rotation on the backswing and downswing. The groin, hamstring and hip abductors also collaborate to unleash your rotation in a way that sends the ball flying.

Of course pectorals, core muscles, and other arm muscles also play a huge role in propelling the golf swing, but in this article we’ll focus on leg muscles. Whether you’re an experienced or professional golfer or you’re just someone trying to get to a point where you can break 100 in golf, working out your legs offers some great benefits for your swing. Check out the following golf leg workouts that we have arranged to help you focus your gym time on muscles that will benefit you out on the course.

#1: Romanians 

Romanian Deadlifts are intended to help you develop powerful hips. Powerful hips help stabilize you, which also improves your balance swinging the golf club. 

How to Do It

1. Go slow, focus on form 
2. Perform 3 to 4 sets at the weight of your choice
3. Start with 8-12 reps, and reduce as you add weight

#2: Box Jumps

Box jumps help you strengthen explosive energy that comes from the spine and the quads.  These also increase the power that comes from your glutes and hamstrings which helps you on the downswing. This golf leg workout will help you lob the ball out as far as you want to.

How to Do It

1. Start with a lower height and work your way up
2. Press the heels down and explode upward
3. Land on the box (remember to keep “soft” knees)
4. Complete 3-5 sets of 8-12 reps to your liking

Know Where You Lack Strength

Many golfers are unsure of where they lack strength, stability, and power in their swing. Not knowing where you need to improve makes it difficult to plan which exercises will best strengthen your body and your game. 

Gears touts the most powerful, precise, golf swing motion capture system in the world and our users are frequently awestruck by the clarity and practicality of our analytics. With our system you can not only compare your motions with a pro’s, but you can enjoy a glorious 3D rendering of every angle and speed of your body movement so you know exactly where you should be improving. Want to try it out? Let us show you around!

#3: Lateral Band Walks

This exercise is intended to strengthen your glutes. Strong glutes enable your knees to lead the downswing and improve stability. 

How to Do It

1. Select a band based on your fitness level
2. Do 10 to 20 walks to the right of where you started, then return to your starting point
3. Feel the burn

#4: Rotation Lunges

This exercise will strengthen the lower body, while simultaneously creating the golf-similar separation between the upper and lower body

How to Do It

1. Start standing up, and kneel touching one knee to the floor, with the other bent forward
2. Most of your weight should be on your front leg
3. Your front knee should be behind your toes
4. Take a big step
5. Rotate your shoulders to the right
6. Reach across your body, and try to straighten your right arm while pointing to the sky
7. Complete 3 sets of 15 on each side

#5: Leg Swings

Leg swings are less of an exercise and more of a dynamic stretch. They help increase your swing speed by enhancing muscle and joint flexibility. 

How to Do It

1. Grab a club from your bag
2. Hold the pole across your shoulders, your feet shoulder width the part
3. Swing your left leg forward and backward, keeping your upper body straight
4. Do ten swings at a medium pace, then switch to the other leg
5. Do about 3 sets per leg

#6: Band Walk

This exercise strengthens your glutes, leg muscles and hamstrings to stabilize your base posture. 

How to Do It

1. Stand shoulder width the part
2. Place a mini band above your knees, and another one around your ankles
3. Walk forward slowly, keeping a steady pace. Ensure your back is straight
4. Keep your knees bent over the toes 
5. Do 3-5 sets, 10 steps per set

#7: Lateral Squat

This exercise builds leg power and strengthens the lower core.

How to Do It

1. Stand with your feet slightly wider than your shoulder width
2. Shift your hips to the right and down 
3. Be sure that your feet are flat on the ground pointed forward
4. Push through the right hip 
5. Shift your hip to the left and repeat 

#8: Single Leg Deadlift

This exercise strengthens the hip and glutes and improves back and torso alignment. A great golf leg workout for giving more power to your rotation as you perform the downswing.

How to Do It

1. Stand on one leg with dumbbells in both hands
2. Tilt forward from the hips, stand up straight
3. Keep your leg straight
4. Repeat the process on the right leg
5. You can do 3 sets on each leg with 12 reps

#9: Side Bridge Deadlift

This exercise strengthens the knees, obliques, and outside thigh. It also improves hip control during a swing.

How to Do It

1. Lie on your left side with your body in a straight line
2. Prepare to lift your hip from the ground
3. Lift your right leg as high as possible
4. Lower your leg and drop your hip
5. Repeat on the right side of the body
6. Do 3 sets per side with 12-15 reps

#10: Single Leg Bridges

Single leg bridges primarily strengthen your lower back. Not only is this golf leg workout great for giving your swing more power, but strengthening your back muscles can also alleviate back pain and reduce your chance for future back injury.

How to Do It

1. Place one of your legs on a medicine ball and the other in the air
2. Draw your stomach towards your spine
3. Lift your hips upward
4. Hold the position for 1-2 seconds at the peak
5. Touch your hips to the floor and repeat

#11: HIp Crossovers

Hip crossovers improve core strength and overall flexibility. 

How to Do It

1. Lie faceup on the ground with your feet wider than shoulder width
2. Twist your bent legs to the left until they touch the ground, then twist them to the right
3. Alternate sides,  keeping your shoulders on the ground and your abs tight

#12: Glute Bridges

Glute bridges strengthen the glute muscles and improve stability.

How to Do It

1. Lie face up
2. Squeeze your glutes and thrust your hips upward until your body forms a straight line

#13: Hamstring Stretch

The hamstring stretch loosens the hamstrings, promoting a more fluid and relaxed swing.

How to Do It

1. Try to touch your toes while keeping your legs straight (a slight bend is ok)
2. Hold for 15-30 seconds
3. Repeat

#14: Knee Hugs

Knee hugs isolate certain muscles to encourage better balance. 

How to Do It

1. Stand up straight
2. Lift your right foot off the ground and squat over you left leg
3. Holding the squat position with your left leg, hug your right knee to your chest
4. Switch legs

#15: Flex Turn, Push Turn

This exercise is more of a drill than a golf leg workout, but it will give you a workout if you do it right.

How to Do It

1. Grab a club and lay it across your shoulders
2. Stand shoulder with the part
3. Perform a squat
4. Mid way through the squat stop
5. Rotate your hips as if you were swinging a golf club
6. Repeat the swinging motion
7. Do 5-6 sets of 100
8. Your legs should burn through these

Final Thoughts

Whether you’re an avid gym-goer or couch potato, these exercises can help you get stronger, feel better, and have a better time on the course. Good luck!