Pickleball Side Lunge Warm-up
Prepares the body for lateral movements common in pickleball.
LegsBeginnerMobilityLunge
At a glance
| Muscles worked | Primary: glutes & adductors. Secondary: quads, 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 with feet together.
- Step out to one side into a side lunge, keeping the other leg relatively straight.
- Push back to the start and alternate sides.
- Keep the chest up and core engaged.
- Continue for the desired duration.
Coaching tips
Benefits
Prepares the body for lateral movements common in pickleball.
Common mistakes
Avoid letting the knee cave inward or leaning excessively.
Make it harder
Increase depth or hold briefly at the bottom.
Make it easier
Reduce the range of motion.
Breathing
Inhale as you step out, 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 repsGeneral 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.