3 Exercises for Women Golfers to Improve Swing You Need to Do

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Doing exercises for improving your swinging technique at golf is a brilliant idea. You can gain more from it and effectively influence your golf score. If you’re new at golf, this can help you even more. Because it will not only improve swing but also prevent injuries. 

For women, it’s not enough to find the best ladies golf club reviews. What you need is the proper posture and strength to take a proper swing. 

And these exercises for women golfers to improve swing will help you get there sooner. 

Exercises for Women Golfers to Improve Swing

1. Superwoman

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The superwoman exercise is good for the upper and lower back, glutes, and hamstrings. It is an important core exercise for women to boost core strength. Here’s how to do it.

Lie down on your stomach with your arms and legs forming an ‘X’. Make sure your neck is in a neutral position. And your forehead is touching the mat.

Now raise your arms and legs, at the same time, up toward the ceiling. You can go as high as you can without it hurting your neck or spine. Your thighs and shoulders should lift a few inches up from the floor.

Stay in this raised position for 2-3 seconds and lower down. Do this 10-15 times in each set. 

2. Core Twist

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You can do a core twist at home without equipment or in a gym with the help of a cable. Both exercises are great for strengthening your oblique muscles. It improves your swinging motion. And optimizes stability to hit the golf ball farther. 

Here’s how you can do it both ways.

To do this without equipment, sit on the mat with your knees bent and feet pressing into the mat. Nor flex your feet in the same position so that only your heels touch the mat. And your toes are pointing toward the ceiling.

Incline halfway back toward the ground while staying in a seated position. Clasp your hands together in front of you while keeping your arms straight. Imagine you’re holding a club in this position.

Twist to one side keeping your shoulders squared and neck engaged. Come back to center and twist to the other side. This completes one round. Do this 10-15 times on each side for each set. 

To do this with a cable, stand in front of the cable. Grip the cable with both hands while raising both hands in front of you. So your hands come in between the cable and your chest. 

Pull the cable while twisting to one side. Make sure your shoulders are squared. Do not move your lower body. Keep your feet hip-distance apart with your toes facing forward. Come back to center and twist to the other side. Do this complete round 10-15 minutes on each side.

3. Glute Bridge

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Strengthening your glutes is the number one priority to improve the swing. Your glute muscles stabilize and improve your body movements during a swing. So they act very similarly to your core muscles to improve strength and stability.

The glute bridge is a common exercise to strengthen glute muscles. Especially if you have weak glutes muscles and lower back. And good way to know if you have weak glute muscles is to notice how you feel in your lower back. Do you often injure yourself in that area? Or feel a pinching or soreness sensation from sitting or walking?

If so, then a glute bridge will solve that issue right away. You can do many variations of a glute bridge. A single-leg glute bridge or with weights. This is a good starting point.

Lie down on your back with your knees bent. Keep your knees hip-distance apart. And your feet should be pressed flat on the floor. Make sure your arms are at your side with palms facing down. 

Press your hips up toward the ceiling and lift your thighs off the floor. Make sure your feet at flat on the mat. There should be a straight line from your shoulders all the way to your knee caps. 

Squeeze your glutes and abs in this position for 2-3 seconds. Then go down and repeat for as many reps as you can.


You should be able to feel a good burn in your core, glutes, and obliques. These exercises, when done correctly, can strengthen your muscles. Helping you improve at swing, distance, and stability. 

What you want is to gain distance along with your swing. This article helps you nail down the basics of strengthening your body for a powerful game.

Author Bio

Megan Hane has been writing about golf for over a decade now. Her expertise and golf playing experience come together in bringing to newcomers just the advice they need to get started. She’s a golfer by day and a blogger by night. And you see that reflected in the way she writes about golf. She’s passionate about finding the best of the best products because she knows how difficult that can be when there are so many options available.