Improve your game with stability exercises

The stability golf exercises are one of the keys to achieving a solid, efficient and repeatable swing. When your body maintains a firm and balanced base, every shot gains control, precision and natural power. That’s why training stability is not an extra, but a fundamental element for any player who wants to advance in their level of play. In this guide, you’ll find practical exercises designed to strengthen your foundation, improve balance and optimise energy transfer in the swing.

Why stability is key in golf

Stability directly influences three essential aspects of the game:

• Control of the swing: a solid base prevents unwanted movements and improves accuracy.

• Power and energy transfer: the more stable your centre, the more speed you can generate without losing balance.

• Consistency: a stable swing is repeated with fewer errors and variations.

At Golf Alcanada, where many shots are played on slopes or with lateral wind, body stability becomes a tactical resource that makes a difference.

Simple exercises to improve your stability in golf

1. Controlled rotation standing on one foot

Objective: improve balance and core stability during the backswing and downswing.
How to do it:

• Stand on one foot.
• Bring your hands to your chest and gently rotate your torso to both sides.
• Hold the balance for 20–30 seconds and switch legs.

This exercise imitates the stability needed in the swing rotation, especially useful for full shots.

2. Front plank with raised knees

Objective: strengthen abdomen, lower back and pelvic area, the base of swing stability.
How to do it:

• Hold the plank position for 20–40 seconds.
• Lift one knee toward the chest without losing body alignment.
• Alternate while maintaining steady breathing.

A strong core helps keep your body firm during ball impact.

3. Isometric squat with shoulder rotation

Objective: strengthen legs and pelvic stability.
How to do it:

• Perform a light squat with your back supported against a wall.
• With a club or towel in your hands, rotate your shoulders side to side.
• Hold for 20–30 seconds.

At Alcanada, where some lies may be uneven, this lower stability is key to avoiding errors caused by loss of base.

4. Alternating supports on a bosu or unstable surface

Objective: improve balance reflexes and micro-stability in ankle and knee.
How to do it:

• Stand on an unstable surface (bosu or pad).
• Maintain golf posture: slight flexion and centred weight.
• Alternate lifting one foot a few centimetres.

This exercise helps stabilise the body in real conditions, such as slopes or shots with difficult angles.

5. Practice swings with narrow stance

Objective: refine dynamic balance during the swing.
How to do it:

• Place your feet much closer together than usual.
• Perform soft swings with a short iron.
• The aim is to maintain body alignment without exaggerated movements.

It’s a perfect exercise to do at the Golf Alcanada practice area before your round.

How to integrate these exercises into your routine

You don’t need long sessions. With 10–15 minutes before playing or as part of your weekly training, the improvement is noticeable.

• Before a round: opt for soft exercises (rotations and one-leg balance).
• Weekly training: add planks and unstable-surface exercises.
• Toptracer Range sessions: combine stability + trajectory analysis to measure real results.

Key idea: stability is not brute strength; it is intelligent control of the body.

Golf Alcanada: train stability in a perfect environment

At Golf Alcanada, each training session is an opportunity to reinforce your balance, improve your swing and get the most out of your technique. Our natural environment, Mediterranean breeze and varied layout make stability training even more relevant and effective.
Our PGA professionals and the Toptracer Range technology can help you integrate these exercises into your routine to optimise your performance on the course.

If you’re interested, book your next training session through our website.