Fitness & Warm-Up · Drill
Mobility and Balance for Golfers Over 60
Part of our fitness & warm-up programs for tight or stiff, back or age. Build a program with it
Older golfers usually need three things. Mobility, stability and balance. For your turn, lie on your side and rotate open, 10 to 15 each side. On hands and knees, bring an elbow to the opposite knee, then reach up. For stability, hold a glute bridge for a minute and do dead bugs with your back flat. For balance, stand on one leg in golf posture for 15 seconds. Then add small turns. Finish with back lunges and a turn, holding a club.
The drill
- Side-lying openers.
- Elbow-to-knee reach on hands and knees.
- Bridge hold and dead bugs.
- One-leg balance in posture.
- Back lunges with a turn.
Why it works
A golf swing needs your upper body to turn over a stable lower body. If your spine and ribs rotate freely, you don't have to make up the turn by sliding or swaying. Strong glutes and a steady core hold your pelvis in place, and one-leg balance trains you to keep your weight over your trail and lead foot as you rotate.
Common mistakes
- Forcing the side-lying opener by letting your knees slide apart.Keep your knees stacked and pressed together so the turn comes from your upper back and ribs.
- Letting your lower back arch during dead bugs and the bridge hold.Press your lower back gently into the floor on dead bugs, and in the bridge lift only until your hips are level with your knees and shoulders.
- Rushing the one-leg balance and gripping the floor with a stiff, locked knee.Keep a soft knee, hold your golf posture, and breathe slowly for the full 15 seconds before adding small turns.
How you'll know it's working
- You can hold the one-leg balance in posture for 15 seconds without putting your other foot down.
- Your turn in the side-lying opener reaches further each week with no pinching or strain.
- On the back lunge with a turn, you finish steady and don't wobble or reach for support.
Make it easier or harder
Easier: Do each move with a wall or sturdy chair within reach, and use fewer reps and shorter holds.
Harder: Close your eyes or stand on a softer surface during the one-leg balance, and add slow, larger turns while holding a club.
Common questions
How often should golfers over 60 do mobility and balance work?
Doing this routine a few times a week and before rounds is a sensible start. Stop if anything hurts.
Why is balance important for older golfers?
Balance lets you rotate without swaying or falling off the ball. It also helps you strike the ball more consistently and stay steady on uneven lies.
