Best Strength Training Exercises for Badminton Players

Badminton may look like a game of quick shots and fast reflexes, but what powers those movements is strength. Strong legs help you move explosively, a strong core keeps you balanced, and strong arms allow you to smash with power.

If you’re serious about improving your game, adding strength training exercises to your routine is a must. In this blog, we’ll explore the best strength training exercises for badminton players, designed to boost your speed, endurance, and shot power.

 Why Strength Training Matters in Badminton

• Explosive Movement: Strong legs = faster footwork.

• Powerful Shots: Strength improves smashes and clears.

• Better Balance: A strong core keeps you stable during rallies.

• Injury Prevention: Stronger muscles and joints reduce strain.

Strength training isn’t about looking muscular—it’s about playing smarter and stronger.

 1. Squats

The squat is the king of leg exercises and vital for badminton footwork.

• Muscles worked: Quads, hamstrings, glutes.

• How to do it:

  1. Stand with feet shoulder-width apart.

  2. Lower hips back and down as if sitting in a chair.

  3. Keep your chest up and knees behind toes.

  4. Push back up to standing.

• Reps: 3 sets of 12–15.

 2. Lunges

Lunges mimic the lunge movements you do while reaching for shots.

• Muscles worked: Quads, hamstrings, glutes, calves.

• How to do it:

  1. Step forward with one leg and bend both knees at 90°.

  2. Push back to standing.

  3. Alternate legs.

• Reps: 3 sets of 10 on each leg.

 3. Push-Ups

Upper body strength is key for smashing and driving the shuttle.

• Muscles worked: Chest, shoulders, triceps, core.

• How to do it:

  1. Place hands shoulder-width apart on the floor.

  2. Lower chest toward the ground.

  3. Push back up.

• Reps: 3 sets of 12–20.

4. Plank

A strong core keeps you balanced and reduces fatigue.

• Muscles worked: Abs, back, shoulders.

• How to do it:

  1. Place forearms on the ground, elbows under shoulders.

  2. Keep body straight from head to heels.

  3. Hold position without dropping hips.

• Duration: 3 sets of 30–60 seconds.

 5. Resistance Band Rows

Helps build back and shoulder strength for powerful shots.

• Muscles worked: Lats, shoulders, arms.

• How to do it:

  1. Attach a resistance band to a stable surface.

  2. Pull the band toward your chest while squeezing shoulder blades.

  3. Slowly release.

• Reps: 3 sets of 12–15.

 6. Calf Raises

Essential for quick jumps and fast direction changes.

• Muscles worked: Calves.

• How to do it:

  1. Stand with feet hip-width apart.

  2. Raise heels to stand on toes.

  3. Slowly lower back down.

• Reps: 3 sets of 15–20.

 Weekly Strength Training Plan (Example)

• Day 1: Squats + Lunges + Calf Raises

• Day 2: Push-Ups + Resistance Band Rows + Plank

• Day 3: On-court drills + light cardio

• Day 4: Repeat Day 1

• Day 5: Rest or yoga/stretching

 Keep workouts short (30–45 minutes), but consistent.

Final Thoughts

Strength training is the hidden ingredient that makes a badminton player unstoppable. By training your legs, core, and upper body, you’ll move faster, hit harder, and play longer.

Remember: In badminton, strength doesn’t just build muscles—it builds champions.