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Exercises

Exercises for badminton: lunging, jumping, rotation and shoulders

Published October 24, 2026

The best exercises for badminton are the lateral lunge and Bulgarian split squat for lunging to the shuttle and pushing back, the single-leg RDL and calf raise for braking and landing, jump squats and skater hops for explosive court movement, the rotational medicine ball throw and cable woodchop for smash power, and face pulls and external rotations to keep the hitting shoulder strong. Most players need two strength sessions of about 45 minutes a week next to court time, with sets stopped 1 to 2 reps short of failure.

  1. Dumbbell Lateral Lunge Quads, Glutes, Adductors
  2. Bulgarian Split Squat Quads, Glutes
  3. Single-Leg RDL Hamstrings, Glutes
  4. Jump Squat Quads, Glutes
  5. Skater Hop Glutes, Quads, Abductors
  6. Med Ball Rotational Throw Abs
  7. Face Pull Shoulders, Upper Back
  8. Dumbbell External Rotation Shoulders

Lunging and recovering to base

Badminton movement is a long lunge to the shuttle followed by a hard push back to the middle, over and over. The lateral lunge trains the side lunge to the wings, the Bulgarian split squat trains the front lunge to the net, and the goblet squat builds the base leg strength under both.

Side lunge to the wings

Dumbbell Lateral Lunge

Quads, Glutes, Adductors

Reaching wide for a shuttle near the sideline is a deep side lunge, and the lateral lunge trains exactly that with load. It builds the glutes, quads and inner thighs of the lunging leg and the push to get back to base.

How to do it

  1. Hold dumbbells at your sides and stand with feet close together.
  2. Take a big step out to one side and sit your hips back over that foot, keeping the trailing leg straight.
  3. Lower until the lunging thigh is close to parallel, chest up and heel down.
  4. Push hard off the lunging foot to return to standing, then alternate sides.

Cues

  • Sit back into the hip
  • Heel stays down
  • Push back to the middle

Common mistakes

  • Letting the knee drift past the toes and inward: sit back and keep the knee over the foot.
  • Short steps that turn it into a squat: step wide enough to feel the inner thigh stretch.

Swap for: Cossack Squat, Kettlebell Lateral Lunge, Barbell Lateral Lunge

Build a session with Dumbbell Lateral Lunge

Front lunge to the net

Bulgarian Split Squat

Quads, Glutes

Your racket-leg lunge to the net puts nearly all your weight on one leg. The Bulgarian split squat builds that leg's strength and control and helps even out the difference between your racket side and your other side.

How to do it

  1. Set the top of your rear foot on a bench and step forward into a long stance, a dumbbell at each side.
  2. Drop your rear knee toward the floor, keeping the front foot flat.
  3. Stop just short of the floor with the front shin leaning only slightly.
  4. Drive back up through the front foot. Finish one leg, then switch.

Cues

  • Down, not forward
  • Front foot flat
  • Control every rep

Common mistakes

  • Pushing off the rear leg: it should only balance you.
  • Knee caving in: keep it over your middle toes.

Swap for: Dumbbell Split Squat, Reverse Lunge, Step-Up

Build a session with Bulgarian Split Squat

Base leg strength

Goblet Squat

Quads, Glutes

Holding one dumbbell at your chest makes the goblet squat easy to learn and gives you a deep, upright squat that builds the legs behind every lunge and jump. It is a good first heavy leg exercise for players new to the gym.

How to do it

  1. Cup the top end of one dumbbell in both hands and hold it upright at your chest.
  2. Stand a little wider than your hips with toes slightly out.
  3. Squat down between your knees, elbows inside the knees, chest up.
  4. Stand up by pushing through your whole foot.

Cues

  • Elbows inside the knees
  • Chest proud
  • Full depth you can control

Common mistakes

  • Heels lifting: widen the stance or squat a little less deep.
  • Rounding forward: hug the weight in tight.

Swap for: Dumbbell Squat, Front Squat, Heels-Elevated Goblet Squat

Build a session with Goblet Squat

Braking and landing

Stopping at the end of a lunge or after a jump smash is where your legs take the biggest load. The single-leg RDL strengthens the hamstrings and glutes that brake you, and the single-leg calf raise builds the ankle that lands and pushes off again.

Braking strength and balance

Single-Leg RDL

Hamstrings, Glutes

The single-leg RDL strengthens the hamstrings and glutes on one leg while you balance, which is the job of your legs when you brake hard into a lunge and when you land after a jump smash.

How to do it

  1. Stand on one leg holding a dumbbell in the opposite hand, knee soft.
  2. Hinge forward from the hip as the other leg reaches back in line with your body.
  3. Lower until your torso is close to level or you feel a strong hamstring stretch.
  4. Drive the hip forward to stand, keeping your hips square throughout.

Cues

  • Hips square to the floor
  • Reach long through the back heel
  • Slow and steady

Common mistakes

  • Back leg turning out as the hip opens: keep the back toes pointing down.
  • Rushing reps and losing balance: slow the lowering.

Swap for: Dumbbell B-Stance RDL, Dumbbell Romanian Deadlift, Romanian Deadlift

Build a session with Single-Leg RDL

Ankle strength for landing and pushing off

Single-Leg Calf Raise

Calves

Every split step and push-off loads the calf and ankle, and badminton players spend most rallies on the balls of their feet. Single-leg calf raises through a full range build that capacity one side at a time.

How to do it

  1. Stand on one foot on a step with your heel hanging off, holding a rail and a dumbbell if you want load.
  2. Lower the heel slowly to a full stretch.
  3. Rise as high as you can onto the ball of the foot.
  4. Pause at the top and lower slowly.

Cues

  • Full stretch, full rise
  • Pause at the top
  • Weight on the big toe

Common mistakes

  • Bouncing quickly through half reps: use the whole range.
  • Pulling on the rail: use it only for balance.

Swap for: Standing Calf Raise, Dumbbell Standing Calf Raise, Jump Rope

Build a session with Single-Leg Calf Raise

Speed, jumping and footwork

Jump smashes, split steps and quick changes of direction all depend on fast, springy legs. Jump squats train vertical power, skater hops train the sideways push and landing, and jump rope builds the light, bouncy rhythm of good footwork.

Vertical power for the jump smash

Jump Squat

Quads, Glutes

Jump squats train the fast push off the floor that lifts you into a jump smash and the quick first step to the shuttle. Keep reps few and fast; tired jumps train slow jumps.

How to do it

  1. Stand with feet about shoulder-width apart.
  2. Drop quickly into a half squat while swinging your arms back.
  3. Jump as high as you can, driving your arms up.
  4. Land softly through bent knees and reset before the next rep.

Cues

  • Quick down, explode up
  • Soft landing
  • Max height every rep

Common mistakes

  • Long sets until you are gasping: stop while height is still high.
  • Landing on locked knees: absorb the landing.

Swap for: Box Jump, Frog Jump, Jumping Lunge

Build a session with Jump Squat

Side-to-side push and landing

Skater Hop

Glutes, Quads, Abductors

Skater hops copy the sideways push to the wing and the one-leg landing at the end of it. They build lateral power and the control to stop and go back the other way.

How to do it

  1. Balance on your right leg with the knee softly bent.
  2. Push off sideways to jump left and land on your left leg.
  3. Let the right leg swing behind as you land and hold briefly.
  4. Push back to the right and keep alternating.

Cues

  • Push hard sideways
  • Hold each landing
  • Knee over the toes

Common mistakes

  • Knee caving inward on landing: jump shorter.
  • Losing balance every rep: pause longer on each landing.

Swap for: Single-Leg Jump, Dumbbell Lateral Lunge, Lateral Box Jump

Build a session with Skater Hop

Footwork rhythm and stamina

Jump Rope

Calves, Quads

Skipping trains quick, light feet for minutes at a time and builds calf endurance, and it is the cheapest conditioning tool there is. Rounds of one to two minutes match the feel of long rallies.

How to do it

  1. Hold the handles near your hips with elbows close to your body.
  2. Turn the rope with small wrist circles.
  3. Hop just high enough to clear it, landing on the balls of your feet.
  4. Keep a steady rhythm for the round, then rest.

Cues

  • Small, quick hops
  • Wrists, not arms
  • Stay light

Common mistakes

  • Jumping high and landing heavily: keep each hop low.
  • Big arm circles: keep the elbows tucked.

Swap for: Skipping in Place, Jump Rope Alternating Foot, Fast Feet

Build a session with Jump Rope

Rotation for the smash

A hard smash starts with the legs and hips, and the trunk passes that rotation up to the arm. The rotational throw trains the turn at full speed, the woodchop loads it, and the side plank builds the trunk that keeps you stable through the swing.

Rotational power

Med Ball Rotational Throw

Abs

Throwing a ball sideways into a wall trains your hips and trunk to turn fast in the right order, which is where much of a smash's power comes from. Because you release the ball, there is no slowing down at the end.

How to do it

  1. Stand side-on to a wall a few feet away, holding a light medicine ball at your back hip.
  2. Load your weight onto the back leg and turn your shoulders away.
  3. Drive the hips toward the wall and let the arms follow, throwing the ball hard.
  4. Catch or pick up the ball and repeat, then switch sides.

Cues

  • Hips lead
  • Back heel pivots
  • Throw through the wall

Common mistakes

  • Throwing with the arms only: let the turn of the hips do the work.
  • A ball so heavy the throw is slow: go lighter and faster.

Swap for: Cable Woodchop, Landmine Rotational Press, Med Ball Woodchop

Build a session with Med Ball Rotational Throw

Loaded rotation

Cable Woodchop

Abs

The woodchop loads the same diagonal turn of hips and shoulders as an overhead shot, from high to low across the body. It builds rotational strength that the throw then turns into speed.

How to do it

  1. Set a cable above your head and stand side-on, taking the handle in both hands.
  2. Plant your feet a bit wider than your hips.
  3. Pull the handle diagonally down to the opposite hip as your hips turn and your back heel rises.
  4. Return slowly. Finish one side, then the other.

Cues

  • Turn from the hips
  • Arms long
  • Slow return

Common mistakes

  • Bending the arms and pulling: rotate the trunk instead.
  • Twisting only from the lower back: let the feet pivot.

Swap for: Dumbbell Woodchop, Pallof Press, Med Ball Rotational Throw

Build a session with Cable Woodchop

Side trunk stability

Side Plank

Abs

The side plank strengthens the obliques and hip muscles that keep you stable as you lunge and rotate, and it is easy to recover from, so it fits any day.

How to do it

  1. Lie on your side with your forearm on the floor under your shoulder and legs stacked.
  2. Lift your hips so your body forms a straight line from head to feet.
  3. Hold without letting the hips sag or roll forward.
  4. Lower after the target time and switch sides.

Cues

  • Hips high
  • Elbow under shoulder
  • Breathe

Common mistakes

  • Hips dropping: shorten the hold.
  • Rolling the chest toward the floor: stack your shoulders.

Swap for: Copenhagen Plank, Dumbbell Side Plank, Pallof Press

Build a session with Side Plank

The hitting shoulder and upper back

Hundreds of overhead shots a session put the shoulder through a lot of fast throwing motion. Face pulls and external rotations strengthen the muscles at the back of the shoulder that slow the arm down after every shot, and the row and landmine press keep the upper body strong and balanced.

Back of the shoulder

Face Pull

Shoulders, Upper Back

Face pulls train the rear shoulder and upper back, the muscles that slow your arm after every smash and clear and pull the shoulder blade into a good position. Players who hit a lot overhead benefit from doing them often.

How to do it

  1. Set a rope on a cable at about face height and grab the ends with your thumbs pointing back.
  2. Step back until the arms are straight and the cable is tight.
  3. Pull the rope toward your face, spreading the ends apart and finishing with your hands beside your ears.
  4. Return slowly to straight arms.

Cues

  • Pull the rope apart
  • Hands finish by your ears
  • Slow return

Common mistakes

  • Leaning back to move more weight: use a load you can pull with a still body.
  • Pulling to the chest: aim for eye level.

Swap for: Band Face Pull, Rear Delt Cable Fly, Band Pull-Apart

Build a session with Face Pull

Rotator cuff strength

Dumbbell External Rotation

Shoulders

Standing external rotations with your elbow at your side train the small rotator cuff muscles that control the shoulder during fast overhead hitting. Light weight and slow, clean reps are the point.

How to do it

  1. Stand holding a light dumbbell, elbow bent 90 degrees and tucked against your side, forearm pointing forward.
  2. Keep the elbow pinned and rotate your forearm outward as far as you can comfortably go.
  3. Pause briefly at the end of the turn.
  4. Rotate back to the front slowly. Finish one arm, then the other.

Cues

  • Elbow glued to your side
  • Slow both ways
  • Light weight

Common mistakes

  • Letting the elbow drift away from your body: tuck a towel under it.
  • Going heavy: if you have to swing it, it is too heavy.

Swap for: Dumbbell Lying External Rotation, Face Pull, Band Pull-Apart

Build a session with Dumbbell External Rotation

Upper back and lats

One-Arm Dumbbell Row

Lats, Upper Back

Rows balance the pushing and overhead work of the game and build the upper back that holds the shoulder blade steady while you hit. Doing one arm at a time also lets you match your racket and non-racket side.

How to do it

  1. Brace one hand and knee on a bench with your back flat and a dumbbell hanging from the other hand.
  2. Pull the dumbbell toward your hip, keeping your elbow close to your body.
  3. Squeeze your shoulder blade back at the top.
  4. Lower until the arm is straight. Finish one side, then switch.

Cues

  • Elbow to the hip
  • Flat back
  • Full stretch at the bottom

Common mistakes

  • Twisting the torso to lift more: keep both shoulders level.
  • Shrugging the dumbbell up: drive the elbow back instead.

Swap for: Dumbbell Lawnmower Row, Seated Cable Row, Single-Arm Cable Row

Build a session with One-Arm Dumbbell Row

Shoulder-friendly overhead strength

Landmine Press

Shoulders

The landmine press moves the arm up and forward at an angle that most shoulders tolerate well, building overhead pressing strength for a player who already hits overhead all session.

How to do it

  1. Wedge one end of a barbell in a landmine or corner and stand square to the free end, feet about shoulder width.
  2. Hold the end of the bar at your upper chest with both hands, elbows under it.
  3. Brace your trunk, keep your ribs down, and press the bar up and forward until your arms are straight.
  4. Lower it back to your chest with control.

Cues

  • Press up and out
  • Ribs down
  • Reach at the top

Common mistakes

  • Leaning back to finish the press: stay stacked over your hips.
  • Letting the elbows flare wide: keep them under the bar.

Swap for: Single-Arm Dumbbell Shoulder Press, Dumbbell Shoulder Press, Kettlebell Overhead Press

Build a session with Landmine Press

Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in. Open one in the session builder to change a pick, price it from a recent set, and add it to RIRLift.

Session 1

Club player, two gym days

Open in the session builder
  • Workouts2× a week
  • Working sets30 a week
  • Per workout~40 min
  • EquipmentDumbbells, Medicine Ball, Adjustable Cable

You play two or three times a week, have access to a gym, and want faster movement and a harder smash.

Two full-body sessions of about 15 working sets fit around court time without making you heavy-legged. Each day starts with jumps while you are fresh, has one main lunge pattern, one braking exercise, one rotation exercise and one shoulder exercise. Leg work stops at 2 reps in reserve so you can still move well on court the next day; shoulder and trunk accessories go to 1.

Day A
ExerciseSets × repsRIRRest
Jump Squat 3 × 5 4 1 min
Bulgarian Split SquatPer leg. 3 × 6–8 2 2 min
Single-Leg RDLPer leg. 3 × 6–8 2 90 s
Med Ball Rotational ThrowPer side. 3 × 5 3 1 min
Face Pull 3 × 12–15 1 1 min

Open Day A in the session builder

Day B
ExerciseSets × repsRIRRest
Skater HopPer side. 3 × 6 4 1 min
Dumbbell Lateral LungePer side. 3 × 6–8 2 2 min
Goblet Squat 3 × 8–10 2 90 s
Cable WoodchopPer side. 3 × 8–10 2 1 min
One-Arm Dumbbell RowPer arm. 3 × 8–12 1 1 min

Open Day B in the session builder

How to run it
Leave at least one day between the sessions and avoid heavy leg days the day before a match or tournament.
How to progress
Add weight to the lunges and split squats when every set reaches the top of the range at the target reps in reserve. Keep the jumps and throws at the same reps and try to move faster.
Open in the session builder

Session 2

At home, one pair of dumbbells

Open in the session builder
  • Workouts2× a week
  • Working sets31 a week
  • Per workout~35 min
  • EquipmentJump Rope, Dumbbells

You train at home with a pair of dumbbells, a jump rope and a chair or bench, between your sessions at the hall.

Without a cable or medicine ball, rotation comes from the side plank and power from jumps and rope, while single-leg exercises make light dumbbells hard. Higher reps taken to 1 rep in reserve keep the sets productive. Each session takes about 35 minutes.

Home A
ExerciseSets × repsRIRRest
Jump RopeSeconds per round. 4 × 60 3 45 s
Bulgarian Split SquatPer leg. 3 × 10–15 1 75 s
Single-Leg Calf RaisePer leg. 3 × 12–15 1 45 s
Dumbbell External RotationPer arm. 3 × 12–15 2 45 s
Side PlankSeconds, per side. 3 × 30–45 2 45 s

Open Home A in the session builder

Home B
ExerciseSets × repsRIRRest
Jump Squat 3 × 6 4 1 min
Dumbbell Lateral LungePer side. 3 × 10–12 1 75 s
Single-Leg RDLPer leg. 3 × 10–12 1 1 min
One-Arm Dumbbell RowPer arm. 3 × 10–15 1 1 min
Skater HopPer side. 3 × 8 3 45 s

Open Home B in the session builder

How to run it
Do Home A and Home B on non-playing days, two days apart. Use a chair seat for the split squat.
How to progress
Add reps until every set hits the top of its range at 1 rep in reserve, then slow the lowering to three seconds before you look for heavier dumbbells.
Open in the session builder

Session 3

Heavy hitter, shoulder-first sessions

Open in the session builder
  • Workouts2× a week
  • Working sets28 a week
  • Per workout~35 min
  • EquipmentDumbbells, Adjustable Cable, Landmine, Medicine Ball

You play a lot of singles or hit hard from the back court, and your hitting shoulder takes most of the load of your week.

These sessions give the hitting shoulder more direct work, with face pulls and external rotations on both days and the row and landmine press for overall upper-body strength, while legs get one main exercise each day. Shoulder accessories use high reps at 1 to 2 reps in reserve, which builds endurance without heavy loading on muscles that already work hard on court.

Day A
ExerciseSets × repsRIRRest
Dumbbell External RotationPer arm. 3 × 12–15 2 45 s
Face Pull 3 × 15–20 1 1 min
One-Arm Dumbbell RowPer arm. 3 × 8–12 1 75 s
Bulgarian Split SquatPer leg. 3 × 6–8 2 2 min
Side PlankSeconds, per side. 2 × 30–45 2 45 s

Open Day A in the session builder

Day B
ExerciseSets × repsRIRRest
Face Pull 3 × 15–20 1 1 min
Landmine Press 3 × 8–10 2 75 s
Dumbbell External RotationPer arm. 2 × 12–15 2 45 s
Dumbbell Lateral LungePer side. 3 × 6–8 2 2 min
Med Ball Rotational ThrowPer side. 3 × 5 3 1 min

Open Day B in the session builder

How to run it
Do Day A and Day B with at least a day between them. Start each session with the shoulder exercises while you are fresh.
How to progress
Add reps before weight on every shoulder exercise. Add weight to the split squat and lateral lunge when all sets reach the top of their range at 2 reps in reserve.
Open in the session builder

Make it fit you

Questions

What type of exercise is playing badminton?

It is intermittent, high-intensity exercise: short, explosive rallies of lunging, jumping and changing direction, with brief rests between points. That makes it demanding on both your legs and your conditioning.

What exercises improve badminton footwork?

Lateral lunges, split squats, skater hops, jump squats and jump rope. They build the strength to lunge and push back and the springiness to move quickly; on-court footwork drills then turn that into movement patterns.

How can I smash harder in badminton?

Work on the whole chain: leg power with jump squats, rotation with medicine ball throws and woodchops, and a strong, well-controlled shoulder with face pulls and rows. Technique still matters most, but more strength gives it more to work with.

How often should badminton players lift?

Two sessions a week is enough for most players next to two to four court sessions. Keep the heavy leg session away from the day before a match.

Can I do badminton exercises at home?

Yes. The home plan on this page uses one pair of dumbbells, a jump rope and a chair, and covers lunging, braking, jumping, shoulder and trunk work.