5 At-Home Golf Exercises to Bulletproof Your Back and Improve Your Swing

Lower back pain is one of the most common complaints among golfers—and it's no surprise. The rotational demands of the golf swing, combined with hours of standing and walking, place significant stress on the spine. But here's the good news: with the right golf exercises, you can strengthen your body, reduce pain, and protect your back for the long haul.

In this post, our cofounder Dr. Sam Attanasio, breaks down five of the most effective at-home golf exercises you can start doing today to bulletproof your back and add power to your game.

Why Golfers Experience Back Pain

Most back pain in golfers stems from muscle imbalances and weaknesses in areas like the glutes, core, hamstrings, hip flexors, and lower back. When these muscles aren’t pulling their weight, the lower back is forced to overcompensate—leading to stiffness, strain, and eventually injury.

To fix the root of the problem, these five golf-specific exercises are designed to develop balanced strength and improve your ability to rotate, stabilize, and generate power efficiently.

The 5 Best Golf Exercises for a Stronger, Pain-Free Back

1. Supermans

Target: Lower back, glutes, posterior chain
This simple bodyweight move is fantastic for activating and strengthening your posterior chain. By squeezing your glutes at the top of each rep, you teach your body to rely on your hips (not your spine) for power during your golf swing.

? Pro tip: Try holding each rep for 10 seconds to build endurance.

2. Hip Thrusts

Target: Glutes, hamstrings
This classic movement is a go-to for generating more glute strength—a key source of rotational power in the golf swing. Performing them on the ground makes it perfect for home workouts.

? Make it harder: Add a backpack or switch to single-leg thrusts for more challenge.

3. Kneeling Hip Flexor Raises (Three-Way)

Target: Hip flexors
Most golfers don’t realize how underdeveloped their hip flexors are until it's too late. This unique drill strengthens the hip flexors in multiple directions to improve mobility, stability, and swing mechanics.

? Visualization hack: Place cups or small objects to lift your leg over for feedback.

4. Leg Lowering with Flutter Kicks

Target: Lower abs, deep core muscles
A strong core is your back's best friend. This movement trains your abs to stay active while your legs move—mirroring the demands of your golf swing.

? Key form cue: Keep your lower back pressed into the ground throughout.

5. Russian Twists

Target: Obliques, rotational core
Your obliques play a major role in controlling and generating rotational force during your swing. Russian Twists help build that capacity, keeping your spine safer under load.

? Progressions: Start with feet down, then lift them or add a weight for more difficulty.

Golf Exercises That Translate to the Course

These aren’t just general fitness moves—they’re golf exercises with purpose. Each one addresses a specific weakness that can cause back pain and diminish performance on the course.

Incorporating these movements into your weekly routine will:

• Improve your core strength and control

• Reduce risk of lower back injuries

• Help you rotate more effectively

• Allow you to speed train to add speed and distance to your swing

Final Thoughts

Whether you're a scratch golfer or just getting started, these golf exercises can make a huge difference in your long-term performance and pain-free play. Remember: a strong body = a more powerful, consistent, and injury-resistant golf swing.