Pickleball looks easy from the sidelines until you play a few hard rallies. The sport asks for quick starts, split steps, lunges, rotation, overhead control, and repeated low positions. That combination is fun, but it can also expose stiff hips, weak calves, poor single-leg balance, shoulder irritation, or a back that does not love sudden twisting.

At Vaughan’s Fitness in South Langley, our university-degreed kinesiologists often see pickleball players who do not need a complicated athletic program. They need a small group of exercises that build the right qualities: leg strength, balance, rotational control, shoulder resilience, and enough conditioning to keep movement quality late in a match.

This guide is general education, not a diagnosis. If you have sharp pain, swelling, numbness, recent injury, or symptoms that worsen as you play, get assessed by a qualified health professional before pushing through.

Quick Answer: What Are the Best Exercises for Pickleball Players?

The best exercises for pickleball players are lateral lunges, split squats, single-leg Romanian deadlifts, cable or band rotations, and rows with external rotation. Together, they train the legs, hips, balance, trunk rotation, and shoulder control needed for quick court movement and repeated paddle swings.

• Lateral lunges: build side-to-side strength for shuffles and wide reaches.
• Split squats: improve low-position strength for volleys, dinks, and recovery steps.
• Single-leg Romanian deadlifts: train balance, hip control, and hamstring strength.
• Cable or band rotations: improve trunk control for forehands, backhands, and deceleration.
• Rows with external rotation: support shoulder blades and rotator cuff capacity.

The goal is not to turn every recreational player into a professional athlete. The goal is to help your body handle the positions pickleball already demands, with less strain and more confidence.

Why Pickleball Players Need Strength Training

Pickleball is sometimes described as low impact, but that does not mean low demand. Many points include short accelerations, quick stops, awkward reaches, and repeated bending. A player may not sprint the length of a soccer field, but they may perform dozens of small lunges, pivots, and reactive steps in a single session.

That is why a good pickleball training plan should cover more than cardio. It should prepare the muscles and joints that absorb force when you stop, change direction, reach for a dink, or rotate through a shot. For many adult players, the most helpful areas are the hips, ankles, calves, trunk, shoulder blades, and grip.

In our private studio at Vaughan’s Fitness, we build programs around each client’s starting point. A newer player with knee sensitivity may need supported split squats and balance work. A competitive player may need heavier strength training, faster lateral drills, and more power development. The exercises below can be scaled up or down, which is exactly why they are useful.

1. Lateral Lunges

Pickleball is not played straight ahead. You shuffle, plant, reach, and recover side to side. Lateral lunges train the hips and legs to control that movement instead of relying only on the knees or low back.

How to do it

• Stand tall with your feet under your hips.
• Step one foot out to the side.
• Sit your hips back toward that side while keeping the other leg relatively straight.
• Keep your chest controlled and your knee tracking over your toes.
• Push through the floor to return to the starting position.

Start with body weight or light support from a rack, wall, or trainer. If the movement feels good, progress to holding a dumbbell or kettlebell in front of your chest.

Why it helps pickleball: lateral lunges build the strength you need for wide volleys, defensive reaches, and side-to-side recovery steps. They also teach your hips to share the workload instead of forcing every side reach through the knee.

2. Split Squats

Many pickleball positions are basically mini split squats: one foot forward, one foot back, knees bent, trunk steady, eyes up. Split squats make that position stronger and more controlled.

How to do it

• Stand in a staggered stance, as if you are on train tracks rather than a tightrope.
• Lower slowly by bending both knees.
• Keep most of your pressure through the front midfoot and heel.
• Stop at a depth you can control without knee, hip, or back pain.
• Drive back up without bouncing off the bottom.

If balance is a challenge, hold a stable surface. If knee discomfort shows up, shorten the range, slow the tempo, or work with a kinesiologist to find the right variation.

Why it helps pickleball: split squats improve strength for low ready positions, net play, lunging forward, and recovering after a reach. They also help even out left-right differences, which matter in a sport with repeated dominant-side patterns.

3. Single-Leg Romanian Deadlifts

A single-leg Romanian deadlift trains hip hinge strength, balance, foot control, and hamstring capacity. Those qualities are useful when you have to plant on one leg, reach forward, or slow your body down after a quick step.

How to do it

• Stand on one leg with a soft bend in the knee.
• Hinge at the hips while your free leg reaches behind you.
• Keep your hips as level as possible.
• Reach your hands or a light weight toward the floor.
• Return to standing by squeezing the glute of the working leg.

This exercise does not need to be heavy at first. Quality matters more than range. Use a wall, dowel, or trainer support if you are wobbling so much that you cannot feel the target muscles.

Why it helps pickleball: better single-leg control can improve court balance, reduce sloppy planting, and help the hips absorb force when you stop or change direction. It is also a useful complement to single-leg strength training.

4. Cable or Band Rotations

Pickleball swings are not just arm movements. Your feet, hips, trunk, shoulder blade, and arm all contribute. Cable or band rotations train the trunk to rotate and control rotation without simply yanking through the low back.

How to do it

• Attach a resistance band or cable at chest height.
• Stand sideways to the anchor with an athletic stance.
• Hold the handle with both hands.
• Rotate through your upper body and hips, then return with control.
• Keep the movement smooth rather than jerky.

You can also perform anti-rotation presses, often called Pallof presses, if you need more control before adding faster rotation. That version teaches you to resist unwanted twisting, which is valuable for back comfort and shot control.

Why it helps pickleball: rotational training supports forehands, backhands, resets, and deceleration. It also helps players learn to generate movement through the hips and trunk instead of overusing the shoulder or low back.

5. Rows With External Rotation

The shoulder is heavily involved in pickleball, especially with serves, overheads, quick volleys, and repeated reaches. Rows with external rotation train the muscles around the shoulder blade and rotator cuff that help position the arm well.

How to do it

• Use a light cable, band, or dumbbells.
• Pull your elbows back in a rowing motion.
• Pause with your shoulder blades gently set, not shrugged.
• Rotate your forearms upward if the variation allows it.
• Lower slowly and keep the neck relaxed.

If external rotation bothers your shoulder, start with standard rows, face pulls, band pull-aparts, or another shoulder-friendly option. You can learn more in our guide to shoulder-friendly upper body exercises.

Why it helps pickleball: stronger upper-back and rotator-cuff control can make repeated paddle work feel smoother. It may also reduce the tendency to compensate with the neck or front of the shoulder when fatigue sets in.

How to Put These Exercises Into a Pickleball Workout

You do not need to do all five exercises every day. Two strength sessions per week is a realistic starting point for many recreational players. The sweet spot is enough work to build capacity without making your legs so sore that your next game suffers.

• Lateral lunge: 2-3 sets of 6-10 reps per side.
• Split squat: 2-3 sets of 6-10 reps per side.
• Single-leg Romanian deadlift: 2-3 sets of 6-8 reps per side.
• Cable or band rotation: 2-3 sets of 8-12 reps per side.
• Rows with external rotation: 2-3 sets of 8-12 reps.

Use a weight or band tension that leaves 2-3 good reps in reserve. If your form changes dramatically, you are going too heavy or too fast. If you are newer to strength training, start with one or two sets and build gradually. Our personal training approach is based on this kind of individualized progression, not random hard workouts.

Warm-Up Tips Before You Play

A good pickleball warm-up should raise your temperature and rehearse the movements you are about to use. Instead of only static stretching, try 5-8 minutes of brisk walking, light shuffling, hip hinges, body-weight squats, gentle lunges, arm circles, and easy paddle swings.

Then add a few short court-specific movements: side shuffles, forward-backward steps, and controlled split-step practice. The goal is to feel springy, coordinated, and ready, not exhausted before the first serve.

If you are coming back from injury, dealing with recurring pain, or unsure which movements are appropriate, a kinesiologist can assess your movement and help you choose the right entry point. Learn more about our Langley kinesiology services and active rehab support.

Common Mistakes Pickleball Players Make in the Gym

The first mistake is only training straight-line exercises. Squats, deadlifts, and presses are useful, but pickleball also needs lateral movement, rotation, balance, and deceleration.

The second mistake is doing too much too soon. If you add hard leg training, extra cardio, and more matches in the same week, your body may not have time to adapt. Build gradually and track how your knees, Achilles tendons, hips, back, and shoulders respond.

The third mistake is ignoring pain until it becomes a bigger limitation. Mild muscle fatigue is normal. Sharp pain, swelling, progressive joint pain, or symptoms that change your mechanics should be assessed. If your symptoms are related to a collision, fall, or car accident recovery, our ICBC active rehab page explains how kinesiologist-guided exercise can fit into recovery.

FAQ

How often should pickleball players strength train?

Most recreational pickleball players do well with two full-body strength sessions per week. Competitive players may use two to three sessions depending on their playing volume, recovery, age, and injury history.

Should I lift weights during pickleball season?

Yes, but the dose matters. In-season strength training should usually maintain strength, support joints, and avoid excessive soreness. Shorter sessions with clean technique often work better than exhausting workouts.

What muscles are most important for pickleball?

The hips, glutes, calves, quadriceps, hamstrings, trunk, upper back, rotator cuff, and forearms all matter. Pickleball is a whole-body sport, even though the paddle is in your hand.

Can these exercises help with pickleball knee pain?

They may help some players build better strength and control, but knee pain has many possible causes. If pain persists, worsens, swells, or changes how you move, get assessed instead of guessing.

Do I need a gym to train for pickleball?

No. Bands, dumbbells, and body-weight variations can work well. A gym or private studio simply gives you more ways to scale resistance, get coaching feedback, and progress safely.

Train for Pickleball With Kinesiologist-Led Coaching in Langley

Pickleball rewards players who can move well repeatedly. Better strength, balance, rotation, and shoulder control can make the game more enjoyable and help your body tolerate more play over time.

At Vaughan’s Fitness, every trainer is a university-degreed kinesiologist. Since 2013, we have helped adults and athletes train in a private South Langley studio without crowded-gym pressure or locked contracts. We are located at 658 200th St, Langley, BC, and every program is built around the person in front of us.

If you want help building a pickleball-friendly strength plan, book your 2 FREE sessions at Vaughan’s Fitness. We will assess how you move, choose the right starting point, and build a program that supports your goals on and off the court.