Top 13 Exercises for Beginner Level Badminton Players

Badminton is the game of speed, agility, swift movements and high energy bursts. Developing the required sort of physique is, however, essential to sport high while you are on the court. Far from the routine exercises, these top 13 Badminton exercises shall go a long way in improving you game, strengthening your upper and lowery body for the agility in sport.

Top 13 Vital Badminton Exercises for Beginners

Here you go these 13 most vital badminton exercises that you can do at home, outdoor, at gym or anywhere.

1. The Squats:

While on the court you needed to be the master of swift sideways movements to strike the shuttle. This is an excellent exercise for quick sideways movements on the court as well as improving core strength. It’s simple yet essential.

    • Stand with legs wide apart, facing away from a bench or chair.
    • Slowly bend your knees and sit down on the chair.
    • Once you’re at the lowest point, push yourself back to your starting position.

2. The Calf Raises

This exercise trains for explosive movements and exertion on the court. Stand with one leg on a bench and the other extended behind you so that only your heel is resting on it and not your toes or instep. Then push up using your toes and lower yourself gradually. Repeat on both legs.

Pull ups:

Pull-ups are excellent for strengthening the upper body muscles that are used to hit the shuttle. If you have difficulty doing them, try adjusting your grip width or trying ring rows instead of traditional pull-ups. Push-ups Push-ups are fantastic for toning up your entire body. It’s always better to learn how to do push-ups with good form, which involves maintaining a straight line from your shoulders to ankles. You can then move on to plyometric or clap push ups towards the end of your badminton training program.

4. Overhead Press:

The overhead press develops strength in the upper back and shoulders, which are essential to hit powerful smashes. Stand with legs slightly apart, facing away from a bench or chair. Hold dumbbells in each hand, your palms facing forward and arms extended above your head. Lower the weights slowly until they reach shoulder height then raise them back up again.

5. Tricep Dips

This exercise will improve strength in your triceps, which are used to hit smashes. Sit on the side of a bench with legs bent in front of you and feet resting flat on the floor under your knees. Place your hands behind you at shoulder width apart, gripping the edge of the bench firmly. Slowly bend your elbows and lower yourself until they reach 90 degrees then raise yourself back up to your starting position.

6. Chest Flyes:

This exercise strengthens your chest and shoulders, both of which are vital for wielding a badminton racquet. Lie down face up on a bench or chair and hold dumbbells in each hand at shoulder width apart with palms facing forward. Slowly open your arms outwards until the weights reach shoulder height, then bring them back to your starting position.

7. Lunges:

Lunges are an excellent way of strengthening the leg muscles that contribute to quick forward and sideways movements on court. Stand with one leg in front of you at shoulder width apart then bend down until your knee reaches 90 degrees, ensuring that you keep your back straight throughout. Return to your starting position and repeat on the other leg.

8. Leg Raises

Leg raises are great for building core strength which is essential to maintain good balance during movement. Lie flat on your back with arms at your sides, palms facing down. Bend one knee towards the chest then slowly raise it until it’s at 90 degrees from the floor, ensuring that you do not let your lower back arch. Lower the leg slowly and repeat with your other leg.

9. Sprinting

Sprints are fantastic for improving strength in your shoulders, back and legs, all of which play a crucial role in sprints on court. Make sure you keep up these 3-4 times a week if possible to ensure that you have the stamina and power in your legs for fast exchanges in a match.

10. Bench Step Ups

Bench step ups are great for building the muscles in your quads, which are used when pushing off with each leg during shuttle exchange. Stand facing away from a bench or chair placed behind you on the floor. Hold dumbbells in each hand by your side with palms facing inwards. Step up onto the bench using one leg at a time then return to your starting position before repeating with your other leg.

11. The Push-ups

Push-ups are great for improving strength in your chest, shoulders and triceps which are vital when playing badminton. Place your hands on the floor at shoulder width apart then slowly lower yourself down so that your chest almost touches the ground before pushing yourself back up.

12. Tricep Extensions

Tricep extensions are good for building strength in your triceps which contribute to smashes and clears. Sit on the edge of a bench or chair facing away with legs bent in front of you then hold dumbbells at shoulder width apart with palms facing your sides. Slowly extend one arm back until it is straight, then bring your hand back to your shoulder before extending out the other arm. Repeat with this arm and then switch arms so you can work both sides equally.

13. Stability ball push-ups

Stability ball push ups are great for building strength in your core which is integral for maintaining good balance during play. Place your hands on the ball at shoulder width apart then slowly lower yourself down until your chest almost touches the ball before pushing up again. Try to keep your back straight throughout.


Exercises for beginners are important if you want to become stronger and improve your game. Try these top 10 exercises for badminton players at least 2-3 times a week, more if possible – they’ll be sure to make you build strength in all the right places!

1. What are Best Exercises for Badminton?

This would depend on your skill level and what you want to achieve. For example: an elite player might find that specific fitness training makes them lose some of their edge and they may not do it during the competitive season. However, for the beginners, few recommendation are as follow;

  1. Lunges – with or without weight- these would help with your leg strength for explosive movements such as smashes
  2. 2. Squats – again with or without weight – these work on you leg strength and also your core
  3. 3. Plank – this is great for working your core muscles – it’s a common exercise used by the armed forces
  4. 4. Sit ups – this is another good one for your abs
  5. Pull ups – can be done at home or in the gym. You could even use a towel over a bar to start with. This is a good one for your back and arms – try it with both palms facing you or outwards at angles
  6. Push ups – this would work the same muscles as the pull up but using body weight

The best thing is to start with a few basic exercises and build up gradually as you improve. Don’t forget to warm up before you start and cool down after any exercise session. Keep up with your pace with patience and dedication!

2. How Should a Beginner Practice Badminton?

A beginner must learn badminton strokes and the rules of the game, but it is even more important to develop good fundamental techniques and habits. Badminton is a very high speed and demanding sport where you need great technique in order to reach your full potential; many players gain most of their power from their legs.

This means that you need to start with a lot of practicing the most basic badminton techniques, such as footwork and balance exercises, which is why we have developed the following beginner program. As you get better at this, add some shuttlecock volleys in order to work on your coordination skills and shot precision. When you feel that you have developed good basic technique, you can start practicing some more advanced skills.

3. What are Six Badminton Exercises that I can do at Home?

Following are the 6 recommended badminton exercises that you can do at you home without the need of any equipment. These exercises can improve your strength, agility and power.

1) Single Leg Squat:

2) Single Leg Dead Lift:

3) Squat:

4) Side Lunge:

5) Push-up:

6) Plank:

These exercises can be performed in a daily routine. It is suggested to do these exercises twice or thrice in a week. Besides this, warm up is mandatory before starting each badminton exercise.

badminton exercises for beginners

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