Strengthening Exercises for Lower Limbs in Pickleball

June 22, 2023

Pickleball, a rapidly growing sport, demands agility, speed, and endurance. Essential to these is the strength of one’s lower limbs. Having strong lower limbs not only boosts performance but also shields you from potential injuries. Below are some exercises designed to enhance lower limb strength for pickleball enthusiasts.


Squats are a go-to exercise for strengthening the lower body. They target quads, hamstrings, and glutes. Stand with your feet shoulder-width apart and lower your body as far as you can by pushing your hips back and bending your knees. Push yourself back to the starting position and repeat.


Lunges work on your hips, glutes, quads, and hamstrings, improving your balance and coordination. Stand upright, step forward with one foot until your leg reaches a 90-degree angle, and then push back up to the starting position.

Calf Raises

Pickleball often involves quick, short sprints, and calf raises can improve your ability to make these speedy movements. Stand upright, push through the balls of both feet to raise your body upward, and then slowly lower yourself back down.

Plyometric Jumps

Plyometric jumps can improve power, speed, and coordination. Stand with your feet hip-width apart, perform a squat, jump up explosively, and land back in the squat position.

Seek professional advice before starting any exercise regimen. A well-rounded training program combined with a balanced diet can significantly improve your pickleball game and overall health.


Maintaining and improving lower limb strength is a key strategy for preventing injuries in pickleball. A strong lower body can provide increased stability, better balance, and improved agility, all of which can help you avoid the abrupt, uncontrolled movements that often lead to sprains or strains.

Enhancing lower limb strength can also help absorb the impact from the quick starts, stops, and changes in direction that characterize pickleball, protecting the joints and ligaments of the ankle, knee, and hip from undue stress. Furthermore, a robust lower body can promote better body mechanics and ensure proper alignment during play, reducing the risk of overuse injuries. Therefore, regular strength training exercises for the lower limbs, as part of a comprehensive fitness program, are crucial for any pickleball player’s injury prevention strategy.

Experience a lower limb injury playing pickle ball, which may require surgery? Call Dr. Bagwe your lower limb orthopedic specialist.

Dr. Bagwe is a leading orthopedic surgeon specializing in ankle and foot reconstruction. If you are looking for an orthopedic surgeon near you then look no further. Dr. Bagwe is an industry leader when it comes to foot and ankle surgery doctors in St. Louis. Dr. Bagwe and his friendly and professional team is ready to welcome you and tell you everything you need to know.

Reach out and contact us today.

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Dr. Bagwe is an Orthopedic Surgeon in St. Louis, Missouri | As a world class lower extremity specialist Dr. Bagwe treats disorders of the knee, foot and ankle which cause acute or chronic pain. With several locations in the St. Louis metro area, we offer solutions for Arthritis, Sprains and strains, Bursitis and tendonitis, Fractures, sports related injuries, work related injuries, stress fracture, Cubital tunnel syndrome, Knee ligament tear (ACL, PCL, MCL and LCL), Meniscal (cartilage) tear, Heel spurs, Plantar fasciitis, Shin splints, Hammer toe and other toe disorders, Achilles tendon problems, Bunions, and more.