Improve Your Golf Game with this Bodyweight Workout

Bodyweight workouts are a great way for golfers to lower their handicap without having to go to the course.  Specific bodyweight movements can help golfers increase core stability, rotational power, glute strength, and more. We love using these movements at our South Tampa studio because they can be beneficial to all our clients regardless of fitness level. They are also extremely beneficial to the individuals in our South Tampa golf fitness program.

Several aspects of our golfers’ fitness that we focus on in our South Tampa golf fitness program are power production, unilateral strength, and core control. There are numerous bodyweight movements you can do that can improve these fitness components. The following videos describe four specific bodyweight movements that golfers should do to improve their game.

Single Leg Reach


Stand with feet hip width apart and flex one knee to waist level. Hinge at the hips and reach the same side hand of the leg that is off the ground towards a target approximately 3-4 feet in front of the foot on the ground. Touch the target and return to single leg balance. Repeat movement for desired number of reps then repeat the process on the other leg.

This movement enhances posterior chain flexibility, ankle & hip mobility and core stability.

Hamstring March

Set up in the supine (on your back) position on the ground and push your heels into the ground to elevate your butt & lower back. Keeping your butt & lower back off the ground, march your knees, one at a time towards your belly. Repeat for the desired number of reps.

This movement enhances glute strength and core control.

180 Jumps

Stand with feet more than hip width apart and bend knees as you load your hands to the left hip. Swing your arms up diagonally across your body, over your right shoulder as you jump and rotate 180 degrees. Land softly and repeat the process jumping the opposite direction. Repeat movement for the desired number of reps.

This movement enhances rotational power, weight transfer, and ground force production.

Lateral Bear Crawl Underswitch to Crab Reach


Set up in the quad ped (hands & knees) position and lift your knees 1 inch off the ground. Moving opposite hand and foot, crawl laterally 10 ft to the left. Perform an underswitch by lifting your right hand and sliding your left foot through. Once in the crab sit position, push hips to the ceiling and frame the head by pointing the right hand to toward the left hand on the ground. Return to crab sit position, slide left foot back to quad ped position, and repeat crawl movement to the right 10 ft. Repeat the underswitch and crab reach movements using the left hand and right foot.

This movement enhances shoulder & elbow mobility, core stability, and glute strength.

tampa personal training

If you’re ready to experience how bodyweight movements can improve your golf game, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.