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Pilates Exercises for Golfers

sports teaching May 01, 2020

Golf and Pilates have a lot in common. Both require that your mind be connected to your body. Have you noticed how a tiny change in alignment can have a huge impact on your swing? Pilates will strengthen your mind-body connection and help you create good movement habits, which results in a strong and accurate swing.

Here are some recommendations and exercises to keep in mind when building a Pilates routine for golfers:



  • The skills needed for golf are 
    • thoracic rotation combined with thoracic flexion
    • internal rotation of both hips and hip extension of the back hip, glute strength
    • shoulder adduction and abduction in combination with shoulder flexion
    • spine rotation and extension 
  • The game of golf is asymmetrical. Even though we need to maximize the active side, we need to make sure not to neglect the non-working side. 




  • Criss Cross
  • Saw
  • Twisted Plank
  • Swimming

Spine Corrector

  • Chest Lift
  • Bridging
  • Side Leg Lift in internal rotation

Ladder Barrel

  • Short Box Series: Oblique Flat Back + Around the World
  • Short Box Series: Twist
  • Side Sit Up with Rotation


  • Footwork: X (internal rotation)
  • Bridging
  • Scooter
  • Sleeper (parallel and in internal rotation)

Trapeze Table

  • Standing Arm Series Facing Out: Punching + Lunges, Twist
  • Mermaid
  • Circumduction


  • Hamstring 1: Oblique
  • Hamstring 3: Oblique
  • Side Pull Up


  • Half Roll Down
  • Oblique Half Roll Down


  • Seated Arm Series facing back: Single Arm Pull + Single Arm Rowing with rotation
  • Seated on Footbar: Thoracic flexion + extension



To learn each of these exercises and to see even more exercises and guidelines for Golfers, check out the Programming & Sequencing chapter of the Pilates Encyclopedia. You'll get videos and detailed instructions for each exercise!

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