How Squatting and Deadlifting Can Save Your Golf Game

Strong legs are essential for generating power in your swing. Squats and deadlifts are the king of leg exercises. Let's discuss why.
June 3, 2024

Golf is a game of precision and technique, however, power and strength also play critical roles in performance on the course. Two fundamental exercises such as squats and deadlifts can significantly improve your golf game. In today’s blog, we’ll discuss how integrating these power moves into your fitness routine can transform your game.

The Power of a Strong Foundation

Leg Strength and Endurance

Strong legs are essential for maintaining a solid stance and generating power in your swing. Squats are the king of leg exercises, working on your quadriceps, hamstrings, and glutes. Deadlifts complement this by targeting the posterior chain, including your lower back and hamstrings. Together, these exercises build the leg strength and power necessary for improving distance off the tee and your performance on the course.

Core Strength and Stability

Both squats and deadlifts are compound movements that engage your core muscles extensively. A strong core is crucial in golf for maintaining stability during your swing. Squatting and deadlifting regularly can help develop the muscles around your spine and abdomen, providing a stable foundation to generate power and maintain control throughout your swing.

Enhanced Hip Mobility

The hip hinge movement in deadlifts mirrors the setup in the golf swing. Improving your hip mobility and strength through deadlifting can lead to a more fluid and powerful swing. Similarly, squats work on the muscles around your hips, enhancing flexibility and range of motion. This can help golfers achieve a full, unrestricted swing.

Injury Prevention

A well-rounded strength training routine with squats and deadlifts can help prevent injuries. These exercises strengthen your muscles and provide joint stability, making them more resilient to the strains and stresses of golf. Enhanced strength and stability can protect your lower back, knees, and hips, which are common injury sites for golfers.

Integrating Squats and Deadlifts into Your Routine

Start with the Basics

If you’re new to squats and deadlifts, starting with proper form is crucial to avoid injury. Consider working with a fitness professional to learn the correct technique. You can begin with bodyweight squats and lighter weights for deadlifts to build a solid foundation for mastering these movement patterns. From there, you should gradually increase the weight and intensity (progressive overload) of your squats and deadlifts to ensure you are safely building strength over time. Supervision is recommended at this point in your training.

Complementary Exercises

Incorporate other exercises that target your core, such as other core exercises (planks or Russian twists) and mobility work, like yoga or dynamic stretching. This will ensure a balanced approach to your fitness, addressing all aspects needed for an improved golf game.

Consistency is Key

Regularly incorporating squats and deadlifts into your workout routine is essential for reaping the benefits. Aim to include these exercises at least twice a week, allowing for adequate rest and recovery between sessions.


Improving your golf game isn’t just about spending more time on the driving range or putting green. Building a strong, stable, and flexible body through exercises like squats and deadlifts can significantly enhance your performance on the course. By developing your core strength, hip mobility, leg power, and injury resilience, you’ll find yourself swinging more confidently, driving the ball further, and enjoying the game more. So, next time you hit the gym, remember that a stronger body leads to a better golf game.
If you or someone you know would benefit from a golf-specific program that is supervised by a Doctor of Physical Therapy, click here to schedule a FREE call with RobertsPT today.

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