Tiger Woods’ Solution for a Stronger Golf Swing

Tiger Woods, one of the greatest golfers ever, knows something most golfers overlook: glute stability is the secret to a powerful, pain-free swing.

According to Tiger, the gluteus maximus is essential for generating swing speed and protecting the lower back. It even became a headline moment when it took Tiger Woods to fix his butt.

When your glutes aren’t firing, you’re leaving distance, accuracy, and spinal health on the table.

Strong, stable glutes ^[1] support a consistent swing and help prevent injury.

Athletes strengthen ^[2] their glutes and back using low-load, glute-targeted exercises that emphasize proper engagement and posture.

Here are the exercises Tiger Woods can do to fix his butt:

1. Gluteus Medius Foam Roll

• Sit upright on the floor with your legs extended and a foam roller placed under your glutes.
• Support yourself with your hands behind you on the floor.
• Engage your core.
• Roll your glutes slowly forward and backward along the foam roller, pausing on any tight spots.
• Lean slightly to one side to target the side of the glute, and then switch sides.
• Return to the starting position and then repeat the movement.

2. Glute Maximus Foam Roll

• Sit upright on a mat with your legs extended and place a foam roller under your glutes.
• Support yourself with both hands on the floor behind you.
• Engage your core.
• Slowly shift your weight and roll from the top to the bottom of your glutes, applying gentle pressure.
• Pause on any tight or tender spots, then continue rolling.
• Return to the starting position and then repeat the movement.

3. Piriformis Foam Roll

• Sit on a foam roller with your knees bent and feet flat on the floor.
• Cross one ankle over the opposite knee to open up your hip.
• Support yourself with your hands on the floor behind you.
• Engage your core.
• Slowly shift your weight onto the side of the glute with the crossed leg and gently roll back and forth over the piriformis muscle, pausing on tight or tender spots.
• Return to the starting position and then repeat on the opposite side.

4. Knee Hover

• Begin in a four-point position with your hands under your shoulders and knees under your hips.
• Engage your core.
• Press through your hands and toes to lift both knees just a few inches off the floor, keeping your back flat and hips stable.
• Hold this hover for a moment, maintaining even breathing.
• Lower your knees back down to the starting position and then repeat the movement.

5. Knee to the Side (Fire Hydrant)

• Begin in a four-point position with your hands under your shoulders and knees under your hips.
• Engage your core.
• Keeping your knee bent, lift one knee out to the side to hip level, maintaining alignment in your spine.
• Pause briefly at the top, then slowly lower your knee back to the starting position.
• Repeat the movement on the same side before switching to the other side.

6. Quadruped Hip Circles

• Begin in a four-point position with your hands under your shoulders and knees under your hips.
• Engage your core.
• Lift one knee a few inches off the floor, keeping it bent.
• Move your knee in a slow, controlled circular motion away from your body, tracing a circle while maintaining stability in your hips and spine.
• Complete several circles in one direction, then reverse the direction.
• Return to the starting position and then repeat the movement on the opposite side.

Why Glute Activation Matters

• Protect Your Lower Back – Tiger’s own struggles with back pain revealed a critical truth — inactive glutes place massive strain on your lower back ^[3]. Strong, activated glutes stabilize your hips and spine, helping you avoid injury.
• Unlock More Power – Glute-driven swings generate more force, more clubhead speed, and more consistency — exactly what you need to dominate the course.
• Combat “Dead Butt Syndrome” – Hours of sitting can switch off your glutes, but targeted activation helps reverse this damage, so you can play — and live — pain-free.

Mastering Challenging Courses like Torrey Pines

• Tiger Woods has experience playing challenging courses like Torrey Pines, where glute activation and stability are crucial for navigating difficult terrain and achieving a good golf swing.
• Golfers who play courses like Torrey Pines need to have strong, stable glutes to maintain their balance and generate power in their swing.
• The Farmers Insurance Open, held at Torrey Pines, is a prime example of a tournament where glute activation and stability are essential for success.
• Golfers who focus on glute activation and stability can improve their overall game and achieve better results on challenging courses like Torrey Pines.
• By incorporating exercises that target the gluteus maximus and other key muscles, golfers can develop the strength and stability needed to master challenging courses.

Conclusion

Improving glute activation is essential for golfers aiming for a powerful, stable, and consistent swing. As Tiger Woods emphasized, properly activating the glutes before swinging supports optimal performance.

Exercises like lunges and squats can effectively engage the gluteus maximus, medius, and minimus, helping golfers build the strength needed to stabilize their lower body and enhance their swing mechanics.

By maintaining a routine of targeted exercises and regular stretching, golfers can keep their glutes healthy, reduce the risk of injuries, and enjoy playing the game pain-free.

For your guide to strengthening your gluteus maximus, check out The Best Gluteus Maximus Exercises now!

Frequently Asked Questions

How did Tiger Woods fix his back?

Tiger Woods cited that strengthening and activating his butt muscles — especially the glutes — was crucial for protecting his back. As a professional athlete, he realized his glutes were shutting off during play, increasing health risks to his lower back. By working to activate and then hence strengthen these muscles, Tiger supported his spine and improved his entire swing motion with the golf club, helping him play golf again without severe pain.

What exercises does Tiger Woods do?

What Tiger Woods do to fix his butt includes exercises like squats, lunges, and core stability work to keep his glutes and butt muscles fully stayed activated. These movements help him generate maximum speed in his swing while supporting his daily life activities. For a professional athlete, maintaining powerful glute activation is essential to prevent health risks and to produce the explosive movements required in golf.

How much does Tiger Woods squat?

Although Tiger hasn’t publicly shared a specific squat number, he has mentioned performing squats as part of his strength routine to keep his butt muscles and hips strong. This approach helps stabilize his lower body and support the entire swing motion with the golf club. Keeping these muscles stayed activated is critical to reducing health risks and staying competitive as a professional athlete.