How to Get Bowling Practice at Home – Try This Now!

I often get some bowling practice at home because I don’t always have time to run to the bowling alley to practice. But, in order to hold a decent bowling average, I know I should  be on the lanes three or four times a week.

The more time we spend on the lanes, the better our bowling scores will be. However in real life, we can’t always do that. Job and family demands make it impossible for some of us to bowl that much. I completely understand that. But , if you possibly can, find the time to practice a few games each week. It will drastically improve your game.

I make it a personal requirement of my own, to get at least three practice games in every week. But, I am retired, so my job demands are much less. I have more time than most to do that.

I am retired, but I have also gotten older. Now, in order to keep in bowling shape, I need to do it. I would recommend it to everyone who wants to improve their game.

And, I always do a warm up exercise routine before I leave home and head to the bowling alley. I do that whether it is just bowling my practice games or league bowling.  I can’t afford to pull a muscle because I didn’t warm up!

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Strike While the Iron’s Hot: Maximize Your Bowling Practice at Home


Good footwork is easy when it becomes automatic. But, you are not born with perfect footwork. In order to get to that point, it takes practice. In an open space of your home, like a hallway, go through the entire motion of your footwork from your first step, to your slide at the foul line.

This practice drill will allow you to focus on the placement of your feet and visualize your footwork. Even if you don’t slide like you do at the bowling alley, you can simply stop and follow through with your arm swing with or without your ball. Some people with follow through and release the ball into a sofa or a chair.

Here are a few practice and exercise routines you can do at home, to tone and shape muscles and sharpen your bowling skills.

Squats and Lunges

Two of the best bowling exercises has to be Squats and Lunges. They are a great exercise for keeping the knees and legs strong. In bowling, we use our legs to carry our bodies and a weight(a bowling ball) in our hand to the foul line.

Then, we ask the legs to bend and support us while our arm swing delivers and rolls the ball down the lane. It only makes sense that weak legs will result in poor scoring. They will not be stable enough and allow for a solid support at the foul line.

The squat is another good exercise for strengthening the legs and knee muscles.

This is how to correctly do Squats and Lunges

The most important reason lunges are such a good exercise is because they strengthen several muscle groups. The quadriceps(thigh muscles), gluteus maximus(butt muscles), and the hamstrings.

This is a simple exercise for beginners that does not require any special equipment, and hits the important muscle groups of the legs. Several lunge exercises are included in the study of Modern Yoga. The warrior poses I and II and the Crescent Moon Pose both use different types of lunge stretches.


The term yoga is a posture based fitness, and stress relief technique that is focused on total awareness and finding inner peace. Many of the postures are very good for strengthening muscles and stretching. The end result is good balance, muscle tone, and strong muscles. Practicing yoga is great for improving your bowling at home.

This is a great leg workout.

The only equipment required is a good yoga mat to avoid slipping. But, a few cautions are in order. The people you see demonstrating the yoga poses are experienced with years of training. Don’t try to overdo it copying what they do. Take it slow and only do what you are capable of. It takes time to get stiff tendons stretched and muscles loose and flexible.

Do not try to do yoga on just a floor or carpet because you can cause serious injury to yourself by slipping. A torn muscle take a long time to heal, and it won’t be quite the same again. You will develop scar tissue in the torn muscle as it repairs. And scar tissue is not muscle tissue. Keeping your original muscle tissue healthy and flexible is best.

Sit-Ups Or Crunches

Sit-ups and Abdominal Crunches are great for strengthening the stomach muscles and working the muscles in our back. Strong core muscles help us hold the ball for the push away motion that starts everything.

And the core is essential in keeping the back supported while we swing this weight forward from our side. And it helps with the completion of the swing, to the delivery on the lanes. A strong core helps all the surrounding muscles perform better.

This is also a simple exercise that doesn’t require any special equipment.

Ignite Your Arm Swing With Bowling Practice At Home

Accuracy depends on a smooth arm swing in bowling. A good release and a correct arm swing delivers power to the ball with good revs and accuracy to our target. By taking just the last step at home, and following with your arm swing, you can develop a better delivery for your bowling.

Related post: A Good Bowling Arm Swing

Level Up Your Game Right Now! Bowling Practice at Home for a Flawless Hand Release

You don’t have to use your bowling ball all the time to practice things that will improve your release. A small nerf football and a softball will help you get the correct feel for releasing your ball.

Here is a good Practice drill From US Bowling Academy. You will learn the important difference of using a softball, compared to the football.

Unleash Powerful Bowling Practice at Home on Your Carpet

You can use your ball and roll it on the carpet to practice your release and keeping your arm straight and in place. The important thing here is getting a feel for keeping the elbow tucked in.

One of my problems is keeping my elbow in. When you let the elbow get out away from the body, it allows your hand to go around the side of the ball and reduces the ball hook.

In the next video you can learn how different releases effect your ball

Cardio Exercises

We all know we should exercise to keep our heart healthy and in good shape. So, we can accomplish this with some cardio exercises at home. These exercises help increase our stamina or endurance. Endurance plays an important part in allowing us to bowl three games or more without becoming exhausted.

One of my favorite methods for cardio exercise is jumping rope. However, if arthritis or other conditions prevent you from jumping rope, you can use exercise equipment. Maybe a Total Gym, Exercise Bike, or a complete gym, like the Inspire Fitness Gym. would help make your workout easier.

Proper exercise equipment allows us to do exercises to strengthen our bowling muscles, stay limber with stretches, and improve our endurance.

Arthritis has affected my knees, so I find it easier to use my Total gym to get some cardio workout. I also walk everyday to improve my cardio function. Walking is another way to improve your endurance without any cost for equipment. And walking is easy on my knees.

Unleash Your Bowling Potential With Bowling Practice at Home

Whenever you stretch and exercise to prepare for any sport, not just bowling, you will perform better. And if you want to improve your game, or score higher, exercise is definitely what it takes to get better results.

Michael Jordan said, “Everyone has talent, but ability takes hard work” That is a very true statement. If you want something bad enough, you have to do the work! When you practice long enough, the results can be incredible.

Any type of exercise is beneficial. Once you start working your body, you will find that working out becomes easier. You will be able to do more reps and lift heavier weights more easily.

You exercise routine will also rev up your metabolism and help you to lose weight at the same time.

Gain Endurance And A Stronger Heart

In fact, getting your weight down, is another way to help you do better in your bowling. You will move around easier and perform better with less effort than before. You won’t be working up a sweat just to bowl. Your heart will be stronger, and the increased blood flow will make your mood better.

In a few months, you can double your endurance. You will cut your cancer risk and add years to your life. You will also reduce your risk of diabetes, and gain some brain power. Increasing blood flow to the brain also helps to reduce the risk of Alzheimer’s.

All these health benefits can result from a little bit of bowling practice at home. It is worth it.

Thanks for taking the time to read my article, I hope I have helped you improve your bowling game.

If you have any questions, please ask them in the comment section below, I will answer you ASAP!


Bowling Ball Tips

To keep you ball investment in top condition, you have to keep it clean. Wiping the ball before every pitch with a good clean Microfiber Towel, helps to remove oil and  keep the pores open.

Keeping the ball clean, keeps the reaction consistent. After a three game series, the ball should be cleaned with a good ball cleaner. Click here to find all your favorite ball cleaners and polishes. 

However, if you bowl 3  or more times a week, you may need some extra help. The pro shop will offer to rejuvenate your ball with a through cleaning for about $25. They do this using either heat or a hot water bath to clean the ball. Now you can do this at home.

Check out more products Here

Thanks for your support!


6 thoughts on “How to Get Bowling Practice at Home – Try This Now!”

  1. Very interesting article. I would of never of thought yoga of a way to practice bowling at home. I really liked how you used videos to show how to properly do the yoga and exercises you are talking about. The article was a straight to the point. You got what you wanted to say out there and it was a quick and easy read. Great job.


    • Hi Paul,

      Thank you. I tried to find something everyone could use to improve their bowling game. Some people like yoga, some like conventional exercises. It really doesn’t matter how you get those bowling muscles worked and stretched. 

      I am glad you liked the article, and I hope you visit my site again soon.


  2. Hi Chas, bowling is such a fun game, but it is as you say, most people don’t have the time to be at the bowling alley three or four times in a week. To be able to do some practice at home, will certainly help you to stay in shape and improve your game. 

    These exercises are great, and will also be good for many other games and just to have a workout at home as well. Watching these videos to see the correct posture is a big help. Thanks for some great ideas. 

    • Hi Line,

      Thank you. For the bowler who wants to improve their game, exercises and practice are the key! When you bowl every week and don’t practice the correct positions, you repeat the same mistakes over and over. 

      And we all should be getting exercise anyway, so why not do some practice bowling at home?

      Thanks for taking the time to comment, it is appreciated!

      Please stop back soon!


  3. You have really made me want to put bowling as a thing on my bucket list for when I retire also.

    It seems like such a great pass time too, thanks for giving me an idea on how to do yoga, squats, and crunches in preparation before I partake in bowling.
    Stretches not only help warm you up, and get pumped, it makes you feel pretty good like a workout at the gym.

    Back to bowling, cardio exercises are good for the heart too, of course it should be done in moderation too.

    A strong heart is what we all need and I love the fact that you put a Michael Jordan quote in the article too, he is one of my favorite athletes, I often found myself rewatching his gameplay for the Chicago Bulls and watching Space Jam too!

    Be blessed,

    • Hi Angel,
      Thank you. Bowling can be very enjoyable, especially when you have a good day with high scores! If you do the exercises, you will improve your bowling as well as your fitness level. The heart is the most important organ in our body, without it we die. So, keeping it in good health, let’s us enjoy a long healthy life.
      I liked to watch Michael Jordan play. He did some amazing things.
      Thank you for taking the time to leave a comment, pleas stop back soon.


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