Golfers are often focus on swing mechanics, clubs, or flexibility drills, but without a strong, stable core, even the best swing cues fall flat. The core acts as the transfer station between your lower and upper body, allowing you to generate rotational power while maintaining control and balance throughout the swing. A weak core can cause inconsistent ball striking, loss of distance and overuse injuries.

If you want a simple, effective way to train your core specifically for golf, these three exercises can be your foundation. Together, they build rotational strength, trunk stability, and endurance, the exact qualities you need for a more powerful, consistent swing.

Rotating Side Plank

The side plank builds lateral stability, while the rotation adds controlled movement similar to the torque generated in your swing. It strengthens your obliques and deep stabilizers that protect your spine and help control hip-shoulder separation.

Begin in a side plank on your forearm with hips lifted.

Slowly rotate your top arm under your body, reaching toward the floor, then return to the starting position.

Keep hips stacked and movement controlled.

Complete 2–3 sets of 12 controlled rotations per side.

Deadbug

Deadbugs reinforce core stability while moving the limbs, mimicking the dissociation between your arms, legs, and trunk during a swing. This exercise reduces the tendency to over-arch your back and trains the deep core to brace during movement.

Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees.

Slowly lower the opposite arm and leg toward the floor while keeping your low back pressed into the ground.

Return to start and repeat on the other side.

Complete 2–3 sets of 12 reps per side.

Plank with Reach (Anti-Rotation)

This variation forces you to resist unwanted rotation while reaching, training your core to stabilize against forces, just like resisting sway or slide in your swing. It enhances trunk stiffness and anti-rotational endurance for a more efficient power transfer from hips to shoulders. 

Start in a high plank (hands under shoulders, feet shoulder-width apart).

Slowly reach one arm forward, keeping hips square and avoiding any shift or rotation.

Alternate arms, maintaining tension through your core.

Complete 2–3 sets of 12 reaches per arm.

Bringing It All Together

Think of these three exercises as your golf-ready “core circuit”. They target stability, control and rotation – the same qualities you need to load, coil and release power efficiently in your swing. Performed 2–3 times a week, this routine builds not only endurance for long rounds but also resilience against common overuse injuries in golfers.

Whether you’re trying to add yards off the tee or simply play with less pain, a strong, stable core is your best investment. The swing starts from the ground up, but it’s your core that connects the dots.

Dr. Amanda Kayser and Dr. Aubrey Starnes are Doctors of Physical Therapy and Titleist Performance Institute certified practitioners. Both work with clients privately and at The Nelson Golf & Sports Club. Kayser Physical Therapy & Fitness can be contacted at www.KayserFitness.com.