Pilates for Golfers: Moves to Improve Flexibility and Core Strength

May 20

If you’re a golfer looking to improve your swing, avoid injuries, and stay strong throughout the season—don’t underestimate the power of Pilates. While it might not involve clubs or tees, Pilates can quietly become your best tool on and off the course.

Golf might look like a game of power and precision, but under the surface, it’s a full-body sport that demands rotational mobility, core control, balance, and postural alignment. And that’s where Pilates shines.

As someone who works with active clients (many of whom love their sports as much as their movement practice), I’ve seen firsthand how Pilates complements athletic performance—especially for golfers who want to keep playing for years to come without nagging pain or stiffness.

A Quick Story: The Class That Was Always Full

Years ago, I used to teach a men’s Pilates class at our local community centre. I didn’t expect much at first—just hoped a few might be curious enough to give it a try. What happened instead surprised me.

The class was always full. In fact, we had a waitlist almost every session.

And when I finally asked the guys what drew them in, the answer was pretty clear: about 75% of them were there because Pilates helped their golf game.

Some came because their physiotherapist recommended it. Others started because a buddy swore his swing had never been better since starting Pilates. A few just wanted to keep up with their kids/grandkids and avoid back pain.

What they had in common was simple: they wanted to keep doing what they loved—golfing pain-free and with better performance. And Pilates gave them that edge.

That experience stuck with me. It was a reminder that you don’t need to overhaul your entire routine to see real results. Sometimes, adding something as simple and effective as Pilates once a week can make all the difference.

Why Pilates and Golf Make a Great Pair

Whether you play competitively or recreationally, golf challenges your body in specific and repeated ways. That one-sided rotation during your swing? It can create muscular imbalances over time. The constant leaning over to putt? Hello, tight hips and stiff backs.

Here’s how Pilates helps:

1. Core Strength for Stability and Power

The core is your center of gravity—and in golf, it’s where your power comes from. A strong, stable core helps transfer energy efficiently from your lower to upper body, giving you a more controlled and powerful swing. Pilates strengthens not just your abs but the entire trunk, including your obliques and lower back.

2. Improved Rotation and Flexibility

Golf involves a lot of twisting through the spine. If that rotation is coming from the wrong places (usually the lower back instead of the upper spine and hips), you’re putting yourself at risk for injury. Pilates trains safe, controlled spinal rotation and improves hip and thoracic mobility.

3. Better Balance and Body Awareness

A balanced stance and smooth weight shift are essential during your swing. Pilates sharpens proprioception (your awareness of where your body is in space), so you can make micro-adjustments to your posture, stance, and swing with more ease.

4. Posture and Injury Prevention

Hours on the course (or sitting in a golf cart) can strain your back, shoulders, and hips. Pilates works on posture from the inside out—improving alignment and helping you correct imbalances before they turn into injuries.

The Best Pilates Moves for Golfers

These five exercises target key areas for golfers and can be done from home with just a mat and a little space. (I teach variations of these in my online studio all the time—so if you’re a member… you’re covered)

1. Pelvic Curl

How it helps: Great for low back and hip release.

Try it:

Lie on your back with knees bent, feet hip-distance apart.
Inhale to prepare, exhale to tilt the pelvis and slowly roll your pelvis towards you.
Inhale at the top, exhale to slowly tip your pelvis towards your feet.
Repeat 6–8 times.

2. Shoulder Bridge

How it helps: Strengthens glutes and hamstrings while improving spinal mobility. Great for low back release and posture.

Try it:

Lie on your back with knees bent, feet hip-distance apart.
Inhale to prepare, exhale to tilt the pelvis and slowly lift hips and low back off the mat.
Inhale at the top, exhale to slowly roll down, bone by bone.
Repeat 6–8 times.

3. Torso Twist with Dumbbell

How it helps: Builds rotational strength through the obliques and trains core control in the golf swing plane.
Try it:

Sit or stand tall with a light weight in both hands at chest height.
Rotate the torso slowly to one side, keeping hips stable.
Return to center and repeat to the other side.
10 reps per side.

4. Side-Lying Leg Circles

How it helps: Stabilizes the pelvis and strengthens the outer hips—both important for balance and weight shifting during your swing.

Try it:

Lie on one side, bottom leg bent for stability, top leg extended.
Lift the top leg and make small circles (5 forward, 5 back).
Keep your torso still and your core engaged.
Switch sides.

5. Swan Prep (Back Extension)

How it helps: Strengthens the upper back and improves thoracic extension, countering forward posture and improving follow-through.
Try it:

Lie on your stomach, hands under shoulders, elbows bent.
Inhale to lengthen the spine, lifting head and chest slightly.
Exhale to lower back down with control.
Avoid pushing with your hands—let your upper back do the work.
Repeat 6–8 times.

How to Add Pilates into Your Golf Routine

Pilates doesn’t have to replace your workouts or be an all-or-nothing thing. Even doing a 20–30 minute session 1–2 times a week can make a noticeable difference in how you feel on the course.

Here are a few ideas to start:

Use a Pilates warm-up before you hit the driving range to get your spine mobile and core engaged.
Do a short recovery class the day after a game to reduce stiffness and support faster recovery.
Focus on a weekly Pilates class that targets strength, posture, and mobility in one go (my online studio has tons of these ready-to-go).

Final Thoughts

If you want to play longer, feel stronger, and swing smarter, Pilates is a smart way to support your golf game. It’s not just about stretching or core work—it’s about training your body to move better, on and off the course.

Whether you're a seasoned golfer or just starting out, adding Pilates to your movement routine can help you build strength where it counts, improve your flexibility, and support longevity in your sport.

And hey—if you're looking for a class that targets all of this in a feel-good, doable way, check out this week's Suggested Weekly Program release in my on-demand studio. I’ve got your back (and your core).

Christine Kirkland