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How to Stay Fit for Golf After Lockdown

By: | Wed 04 Nov 2020

LIKE it or not, those of us in England are not going to be able to get back out on the golf course until the beginning of December at the earliest. At a time of year when the nights are still drawing in, for many of us this is a particularly depressing prospect. It is important to keep ourselves fit and active during this time, and there are plenty of things you can do to remain in shape for the game we all love so much - and this is especially important if you are over 50. There are a number of exercises you can perform, and the good news is that you don’t need a home gym to do them. Here, we present a series of exercises designed to strengthen your back, hips and legs. 

A lack of hip flexibility is the leading cause of lost power and accuracy for golfers aged 50 to 75. Specific hip exercises are designed to specifically address this issue.

The front and back hip loader

  1. Place a dining-room chair in front of you
  2. Put your right foot on the chair
  3. Keeping your back and shoulders straight, stretch both hands towards your right foot as far as you find comfortable
  4. Return to your original position
  5. Perform two sets of up to 12 repetitions
  6. Switch legs and repeat

The side to side hip loader

  1. Place your right foot on the chair
  2. Raise your right arm and reach over to bend your torso over your hip on the left side
  3. Return to your original position
  4. Perform two sets of 8-12 repetitions
  5. Switch legs and repeat in the opposite direction

The rotational hip loader

  1. Put your right foot on the chair
  2. Rotate your torso and reach around your right side as far as is comfortable
  3. Return to your original position
  4. Perform two sets of 8-12 repetitions
  5. Switch legs and repeat in the opposite direction

(Bernhard Langer - One of the Fittest Senior Golfers - Image by Kevin Diss)

Back Exercises

Most of us over the age of 50 will have experienced some form of back pain - it affects a staggering 10% of the population, so it is important to look after your back. Here are a series of exercises designed to strengthen your back muscles and maintain flexibility. They will keep your spine, vertebrae and back muscles in good condition and quite apart from helping to prevent pain, they will help to maintain power and stability in your swing.


  1. Lie  on your back and bend your knees with your feet flat on the ground
  2. Ensure your feet are shoulder width apart and your arms lie flat on the ground
  3. Keeping your shoulders flat on the ground, raise your hips to form a straight line from your knees to your head
  4. Slowly lower yourself back to the starting position
  5. Perform two sets of 8-10 repetitions

Toe touches

  1. Stand upright with your feet together
  2. Reach your arms straight above your head and lock your hands
  3. Slowly bring your arms down in front of you
  4. Continue moving your arms down, reaching towards your toes as far as is comfortable
  5. Hold for 8-10 seconds
  6. Perform two sets of 8-10 repetitions

Back extensions

  1. Lie on the floor face down with your hands by your face
  2. Slowly bring your head up and arch your back
  3. Push up to your elbows
  4. Return to the starting position
  5. Perform two sets of 8-10 repetitions

Leg exercises 

Walking around golf courses over a prolonged period of time can take its toll on our bodies, with knees being especially vulnerable. These leg exercises are designed to combat knee pain and strengthen the joints and muscles in your lower body. They will keep your hamstrings, glutes, quads, calves and knees mobile, allowing you to create more power in your downswing.

Seated leg raises

  1. Sit forward on a chair or stool with your feet flat on the floor
  2. Keep your back straight and slowly lift your right leg so it’s horizontal with the floor
  3. Hold this position for three seconds
  4. Return your leg to the floor
  5. Repeat with your left leg
  6. Perform two sets of 8-10 repetitions
  7. Repeat 8-10 times per leg

Step ups

  1. Stand in front of a step or use a sturdy box with your feet shoulder width apart
  2. Step onto the stair with your left foot then bring your right foot up next to it
  3. Step down and back onto the floor in reverse – right foot, then left foot
  4. Repeat starting with the left foot
  5. Perform two sets of 8-10 repetitions

 Single leg dip

  1. Put two chairs either side of you facing outwards
  2. Lowering yourself slightly, place your right leg in front of you on its heel
  3. Hold for three seconds and return to the starting position
  4. Change legs and repeat
  5. Perform two sets of 8-10 repetitions per leg

None of this is complicated but if you do these exercises on a regular basis until we are allowed to return to the golf course it will maintain your flexibility - and you just might be surprised by the results.

If you are looking for a concentrated golf fitness series to follow for this month and beyond, why not sign up today for Get Golf Fit with Jon Ship!

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