‘Put Your B*tt Into It’ 3 Exercises For Strong Glutes & More Distance From Your Golf Swing

The famous quote by Sam Snead while playing a round with the president “Put your ass into it, Mr President” is as true as it is hilarious! The glutes are a huge source of power in the golf swing, if yours are lacking in strength then you are missing out on a whole heap of distance! The Glutes also help to protect your lower back from injury as they help stabilise the joint and take a large share or any strain placed on the low back, neglecting them is asking for trouble.

Below are 3 simple exercises you can do at home to strengthen your glutes and add some yards to your drives! They are to be done together in a circuit style workout so perform one set of each exercise back to back with no rest. Each set is 10-15 reps. Rest 30-60 seconds between circuits. Repeat for a total of 5 circuits. This workout requires a red resistance band for one exercise, I highly recommend buying one and you can get one here from Amazon – Exercise Bands

Exercise 1 – Glute Bridge


This exercise is simple yet effective –

  • Lay on your back with arms by your sides, legs bent and feet flat on the floor around 6-8 inches from your butt.
  • Breath in and brace your core as you bring your butt off the floor by driving through your heels.
  • Squeeze your glutes hard as you form a straight line from shoulders to knees and hold this position for a count of 3.
  • Slowly lower to the floor and repeat

Exercise 2 – Glute Leg Raise


  • Start on all fours, with knees below or slightly outside the line of your butt.
  • Breath in and brace your core as you slowly lift one leg and straighten it behind you.
  • Squeeze your glute as you hold the leg in the air for a 3 count.
  • Slowly lower back to the ground and repeat on the other side, that’s one rep.

Exercise 3 – Resistance Band Squat-to-Pull Through

  • Attach a red resistance band to something low down and sturdy (I used a chest of drawers)
  • Stand with feet just outside shoulder width and feet pointing slightly outwards.
  • Grab the band with both hands through your legs, you may need to move further away from the attachment as the band should be fairly tight.
  • Pin your upper arms to your chest, they stay here through the whole movement.
  • Push your hips back and Squat down, allowing your hands and arms to move between your legs with the band.
  • Push through your heels and thrust your hips forwards as you stand back up and feel as though you are trying to thrust the band away from the attachment.
  • Squeeze and hold this position for a second then drop back into your next rep.

Those glutes should be burning by now! if you liked this be sure to check out my other posts like My Journey To 300 Yards+ (Part 1) , Golf Workout – Train Like Rory and more!

Here is the workout in action:

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