25 Jun 2026
Golf is a game of body and mind. Some days, everything feels effortless, your rhythm is spot-on and every shot you hit is close to perfection.
But golf involves more than what goes on in your head. Your body must also perform to its maximum ability. And that’s where a proper golf warm-up comes in.
If you’re looking to improve your game, golf warm-up exercises and a solid routine are key to building rhythm, consistency and confidence before you reach the first tee.
At Foxhills, you can take that preparation to the next level with two highly-rated 18-hole courses, a 9-hole course , excellent practice facilities, a covered driving range and expert coaching – everything you need to warm up properly and play your best golf.
Whether you’re heading to the windswept links, or your local course, we cover the best golf warm-up exercises so you’ll avoid injury and boost your chances of shooting a low score.
A proper golf warm up is a simple way to prevent injury while getting your body moving and your swing dialled in.
Many amateurs skip it, but a few minutes of stretching and prep primes your muscles and joints for the demands of a full swing, reducing the risk of injury.
Beyond physical benefits, warming up boosts blood flow, mobility and focus, helping you step onto the first tee feeling loose, confident and ready to play your best from the first swing.
Spending a few extra minutes preparing properly gives you a far better chance of playing well and scoring better. Not only that, but golf warm-up stretches are also essential for avoiding injury, especially as you get older and lose your flexibility.
It’s easy to underestimate how physically demanding the golf swing is. It’s a full-body movement that depends on coordination, flexibility and strength working in sync.
Without a proper warm-up, your muscles and joints aren’t ready for the demands of a full round. The result? Slower starts, inconsistent shots and a greater risk of injuries.
A solid golf warm-up, on the other hand, gets everything firing as it should. According to NHS research, movement increases blood flow, improves mobility and helps you mentally lock in before you strike a ball.
Below are 8 simple golf warm-ups for both the upper body and lower body to help you prepare for the round.
Get your upper body warmed up with these exercises:
A classic warm-up move that still does the job. Stretch your arms out wide and rotate them in smooth circles, completing around 10–15 reps in each direction.
Begin with your arms extended out to the sides, then bring them in to cross over your chest in one smooth motion. Repeat for around 15–20 reps to loosen up your upper body.
Reach your arms above your head to stretch the middle of your spine. Then, keeping your back straight, hinge forward and reach toward your toes. Don’t worry if you can’t touch them, just avoid rounding your back as you move.
Your hips and legs generate most of the power in a golf swing. To loosen your hips and warm up tight leg muscles, try these dynamic stretches.
Stand with your feet shoulder-width apart and hands resting on your hips. Rotate your hips in one direction for 10–15 reps, then switch and rotate in the opposite direction for another 10–15 reps.
Get your core and legs warmed up with classic lunges. Keep your back and legs straight, then lunge forward with your right leg before returning to the starting position. Repeat 8–10 times on the right side before switching to the left leg.
Stand upright, lifting your right leg slightly off the ground. Place your left hand on a wall for balance to maintain good posture. Swing your right leg backward and then forward, repeating 10–15 times. Once finished, swap legs.
The previous golf warm-up routines don’t require the use of equipment and can be completed anywhere, whether at home or the course.
The next two stretches bring golf clubs into play and should be carried out closer to your tee time.
Stand tall with your feet shoulder-width apart and hold a golf club overhead. Lower your hips as if you’re sitting back into a chair, keeping your upper body upright and your arms fully extended.
This move engages your core and strengthens the muscles in your posterior, helping generate more power in your swing.
Start with gentle half swings, gradually increasing both the range and speed as your muscles loosen up. These swings not only get your body ready and boost your swing speed, but they also reinforce proper swing mechanics before you step onto the course or driving range.
Here are a few extra tips to keep you warmed up like a pro:
Spend at least 10-15 minutes properly warming up before your round. Don’t go straight from the changing room or your car to the first tee.
Visit the driving range before your round. But don’t overdo it, just hit enough balls to feel loose and ready, not fatigued.
Stay hydrated to keep your body supple and mind alert.
Introduce upper body and arm exercises into your regular training routine.
Keep your mind relaxed. One bad shot can easily throw you off, but remember: you’re warmed up, prepared and ready for anything the game can throw at you.
Put your golf warm-up routine into action at Foxhills. Head down to the driving range, sharpen your rhythm in the Practice Den, and carry that momentum onto our two Championship courses – Longcross and Bernard Hunt – along with our nine-hole Manor Course.
Set in our stunning 400-acre estate, we’re one of the premier golf and country clubs in Surrey. Book a stay at Foxhills to experience our luxurious spa, gym, tennis club, three superb restaurants and first-class golf facilities.
