Top 5 Lower Body Exercises to Elevate Your Pickleball Game
Are you looking to take your pickleball performance to the next level? While mastering your paddle skills and strategy is crucial, don't overlook the importance of lower body strength and agility. A strong lower body not only enhances your power and speed on the court but also improves balance and stability, helping you move with precision and control. Whether you're a beginner or a seasoned player, incorporating these five lower body exercises into your training routine can help you become a stronger pickleball player.
1. Squats
Squats are a fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and calves—muscles essential for explosive movements and lateral agility in pickleball. To perform a squat:
Stand with your feet shoulder-width apart and toes slightly turned out.
Keep your chest up and core engaged as you lower your “hinge” your hips back and down, as if sitting into a chair. Bend at the hips first to promote more glute activation.
Lower until your thighs are parallel to the ground, ensuring your knees track inline with your toes.
Push through your feet and imagine spreading them apart as you return to the starting position, squeezing your glutes at the top.
Aim for 3 sets of 10-12 reps, gradually increasing reps as you progress.
2. Compass Lunges
Compass Lunges are excellent for targeting individual leg strength and stability, mimicking the dynamic movements required in pickleball. They engage the glutes, quadriceps, hamstrings, and adductors (for side lunges) while also improving balance and coordination. To perform a lunge:
Stand tall with your feet shoulder width apart.
Take a large step forward (north) with one foot, lowering your back knee toward the ground until both knees are bent at 90-degree angles.
Keep your front knee aligned with your ankle and your torso upright.
Push through your front foot to return to the starting position. Repeat with other leg.
Now take a large step out to the right (east) and bend the right knee to 90-degree and keeping the left leg straight.
Push through your right foot to return to the starting position.
Now take a large step out to the left (west) and bend the left knee to 90-degree and keeping the right leg straight.
Push through your left foot to return to the starting position.
Now take a large step backward (south) with your one foot until both knees are bent at 90-degree angles. Repeat with the other leg.
This is one circle around the compass. Go thru this compass 10 times.
3. Plyometric Box Jumps
Plyometric box jumps are an explosive exercise that improves lower body power, agility, and reactive strength—qualities crucial for quick movements and rapid direction changes in pickleball. Be careful if you have no done this before. Take it slow. To perform box jumps:
Stand facing a sturdy box or platform of an appropriate height.
Lower into a quarter squat position, then explode upwards, driving your arms and extending your hips to propel yourself onto the box.
Land softly on the box with both feet, absorbing the impact with bent knees.
Step down or jump down carefully, then immediately repeat the movement.
Start with 3 sets of 6-8 reps, focusing on height and explosiveness.
4. Single-Leg Romanian Deadlifts
Single-leg Romanian deadlifts are a unilateral exercise that strengthens the posterior chain—comprising the hamstrings, glutes, and lower back—while also improving balance and proprioception. These muscles play a crucial role in maintaining stability and generating power during pickleball movements. To perform single-leg Romanian deadlifts:
Stand on one leg with a slight bend in the knee.
Hinge at the hips, lowering your torso towards the ground while simultaneously extending your free leg behind you for balance.
Keep your back flat and chest up as you lower the weight until you feel a stretch in your hamstrings.
Drive through your standing heel to return to the starting position, squeezing your glutes at the top.
Perform 3 sets of 8-10 reps on each leg, focusing on controlled movement and balance.
5. Lateral Band Walks
Lateral band walks target the hip abductors and external rotators, which play a crucial role in stabilizing the hips and maintaining proper alignment during lateral movements—a common aspect of pickleball footwork. To perform lateral band walks:
Place a resistance band around your ankles and stand with your feet hip-width apart.
Take small steps to the side, maintaining tension on the band and keeping your knees slightly bent.
Focus on keeping your hips level and your core engaged throughout the movement.
Perform 10-12 steps to one side, then reverse direction and repeat on the other side.
Complete 3 sets in each direction, gradually increasing band resistance as needed.
Incorporating these five lower body exercises into your pickleball training regimen can help you develop the strength, agility, and stability needed to dominate the court.
Remember to prioritize proper form, gradually increase intensity and resistance over time, and listen to your body to prevent injury. With dedication and consistency, you'll soon notice improvements in your performance and confidence on the pickleball court. If you have any questions, feel free to reach out to me at manni@readyroomhealth.com!
Manni Wong
founder of Ready Pickleball Club and Registered Physiotherapist
