Pickleball Lunge Warm-up
Dynamic lunges that prepare the legs and hips for the lunging demands of pickleball.
LegsBeginnerMobilityLunge
At a glance
| Muscles worked | Primary: quads & glutes. Secondary: hips |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Mobility · Lunge |
| Sets & reps | 1 sets × 20s |
| Estimated calories burned | ~16 kcal |
| Equipment | None needed |
How to do it
- Stand tall and step forward into a controlled lunge.
- Lower until both knees are bent, then push back to standing.
- Alternate legs in a smooth rhythm.
- Keep the torso upright and core engaged.
- Continue for the desired duration.
Coaching tips
Benefits
Dynamic lunges that prepare the legs and hips for the lunging demands of pickleball.
Common mistakes
Avoid letting the front knee cave or rushing the movement.
Make it harder
Increase depth or add a gentle pulse.
Make it easier
Reduce the range of motion.
Breathing
Inhale as you step, exhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.