Glute Stability in the Golf Swing

Glute strength in golf swing

90% of recreational golfers have weak glute strength and therefore stability issues in their golf swings. Here’s how to strengthen yours and play some of your best golf ever.

The glutes (ok, for others – your butt!) are the biggest, strongest muscles in your body. I was really made aware of this with my recent visit to FitGolf Performance Center in Wilmington, MA.

Why are they important? Because they play a role in helping prevent you from swaying and sliding your hips by stabilizing your lower body. They also act as a stabilizer to help prevent you from losing posture in your backswing (by standing up) or early extending in your downswing (by moving forward).

They are also very important as they are a real source of power in your golf swing. They help transfer energy from your lower body to your upper body resulting in a tight, powerful coil and eventual release of power through the hands into the ball.

The funny thing was I thought mine were fairly strong until I was tested (I was tested both statically and dynamically). I guess in some ways it’s not surprising as I sit most of the day (I do quite a bit of software development) – even so, I do work out regularly but just goes to show the *specificity* of golf fitness training you need to play solid, consistent golf.

Since doing some of these flute strengthening exercises I’ve felt more solid in my swing than ever. It’s really quite amazing. Just look at the stability these PGA pros need to get out of the rough swinging as hard as they do. (by the way, sign up and win by checking the PGA Tour odds at You need solid core and lower body stability (and mobility) to play golf effectively.

If you already have a golf fitness routine, no problem, just add some of these exercise to your routine, they are easily integrated into almost any program. However, I must warn you, these seemingly simple exercises can prove to be pretty challenging, especially if they have been somewhat “dormant” for a while. In others words, expect your “sleepy” butt to wake up and let you know that it’s still alive! (by responding with some soreness initially)

If I had to pick three of the exercises below I would do the Kettle bell swing (1st and foremost), then the standing exercises (with bands) and finally the lunge exercise. These will give a great base from which to work from (and you won’t kill yourself by trying to do them all). Later, you can work in the others listed below or add additional ones you discover on your own. Of course, feel free to do them all if you’re so inclined.

Please let me know how these are helping (or not) your golf game. Also, if you have others that work for you, please share them in the comments sections below. Happy butt-busting!

Here are a few products that will be helpful with the above exercises (the bands are great!):

Aylio Bands (Low, Medium, Heavy)

Stamina 36-Pound Adjustable Kettle Versa-Bell


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