Strength exercises for badminton
Bodyweight, band and gym strength exercises for badminton players, with how-to steps, cues and safety notes.
- Chair box squat · Beginner
- Sit-to-stand · Beginner
- Bodyweight squat · Beginner
- Split squat · Beginner
- Supported reverse lunge · Beginner
- Step-up · Beginner
- Glute bridge · Beginner
- Single-leg glute bridge · Intermediate
- Hip hinge · Beginner
- Single-leg Romanian deadlift (bodyweight) · Intermediate
- Calf raises · Beginner
- Push-up · Intermediate
- Incline push-up · Beginner
- Wall push-up · Beginner
- Front plank (knee or full) · Beginner
- Side plank · Beginner
- Dead bug · Beginner
- Bird dog · Beginner
- Single-leg balance with reach · Beginner
- Clamshell · Beginner
- Lateral lunge · Beginner
- Resistance-band squat · Beginner
- Band Romanian deadlift · Beginner
- Standing band row · Beginner
- Seated band row · Beginner
- Band chest press · Beginner
- Band shoulder press · Intermediate
- Band pull-apart · Beginner
- Band external rotation · Beginner
- Band biceps curl · Beginner
- Band triceps extension · Beginner
- Mini-band lateral walk · Beginner
- Mini-band glute bridge · Beginner
- Pallof press · Beginner
- Goblet squat · Intermediate
- Dumbbell Romanian deadlift · Intermediate
- Dumbbell split squat · Intermediate
- Dumbbell step-up · Intermediate
- One-arm dumbbell row · Beginner
- Dumbbell floor press · Beginner
- Half-kneeling dumbbell press · Intermediate
- Farmer carry · Beginner
- Suitcase carry · Intermediate
- Loaded single-leg calf raise · Intermediate
- Hip thrust · Intermediate
- Forward lunge to stick · Intermediate
- Eccentric step-down · Intermediate
- Single-leg calf raise · Beginner
- Tibialis raise (wall) · Beginner
- Short-lever Copenhagen plank · Advanced
- Prone Y-T-W raises · Beginner
- 90/90 band external rotation · Intermediate
- Wrist flexion & extension · Beginner
- Forearm rotation with racket · Beginner
- Grip squeeze & release · Beginner
- Drop and stick landing · Intermediate
More: Badminton footwork · Badminton shots & strokes · Badminton drills · Speed, agility & power for badminton · Stamina & conditioning for badminton · Mobility, recovery & mind for badminton