Badminton strength · Lunge & legs · Intermediate · ~4 min
Forward lunge to stick
Front-court lunges load the lead leg eccentrically. This trains landing into a lunge, holding it still, then pushing back.
Photo shows: a walking lunge; here you hold the bottom position for 2 seconds, then push back
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Prescription3 × 6 reps each side · rest 1 min
EquipmentNo equipment
ImpactModerate
FormatSolo
Starting position
Stand tall in a ready position.
How to do it
- Step forward heel-first into a long lunge.
- Stick it: hold 2 seconds with the knee over the foot and torso upright.
- Push back powerfully to the start.
Technique cues
- Heel then toe
- Knee follows the toes
- Push back with the front leg
Common mistakes
- Knee collapsing inward
- Torso folding forward
- Lunge too short
Easier
Supported reverse lunge or Split squat.
Harder
Reach a hand toward the floor as if lifting a shuttle, or hold a light dumbbell.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.