Resistance Band Workouts for Specific Golf Muscle Groups: Upper Body, Lower Body, and Core


Golf is a physically demanding sport that requires strength, flexibility, and endurance. Resistance bands, an affordable and versatile fitness tool, are perfect for targeting golf-specific muscle groups. In this article, we’ll discuss workouts that focus on the upper body, lower body, and core, helping you improve your golf game.

Upper Body Workouts

  1. Standing Row: This exercise targets the muscles in the upper back and shoulders, which are crucial for a powerful golf swing. Anchor the resistance band at chest height and stand facing the anchor point. Grasp the band handles and step back until there’s tension in the band. Keeping your elbows close to your body, pull the handles towards your chest, then slowly return to the starting position.

Explore more upper body exercises here.

  1. Banded Chest Press: This move works the chest, shoulders, and triceps, which contribute to a strong and stable golf swing. Anchor the band behind you at chest height, and hold the handles with your palms facing down. Step forward until there’s tension in the band, and press your hands forward, extending your arms fully. Slowly return to the starting position.

Lower Body Workouts

  1. Banded Squats: This exercise strengthens the glutes, quads, and hamstrings, which provide power and stability during a golf swing. Stand with your feet hip-width apart, and place the resistance band around your thighs. Squat down, pushing your hips back and keeping your chest up. Then, stand up, squeezing your glutes at the top.

Check out more lower body workouts here.

  1. Lateral Band Walks: This workout targets the hip abductors, which help maintain stability during your golf swing. Place the band around your ankles and stand with your feet hip-width apart. Squat slightly, and take a step to the right, followed by the left foot. Repeat for the desired number of repetitions, then switch directions.

Core Workouts

  1. Banded Pallof Press: This exercise targets the deep core muscles and obliques, helping improve rotational power in your golf swing. Anchor the band to a sturdy object at chest height. Stand perpendicular to the anchor point, holding the band with both hands at chest level. Press the band out in front of you, resisting the rotational force. Hold for a few seconds, then slowly return to the starting position. Repeat on the other side.

Discover additional core workouts here.

  1. Banded Russian Twists: This workout strengthens the obliques, lower back, and hip flexors, which are essential for a stable golf swing. Sit on the ground with your knees bent, and wrap the band around your feet. Hold the band handles with both hands and lean back slightly. Rotate your torso, moving your hands from side to side.


Incorporating resistance band workouts targeting upper body, lower body, and core muscle groups can significantly improve your golf performance. By focusing on these exercises, you’ll not only enhance your swing power and stability but also prevent injuries on the course.

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