Strong Foundations: Building Lower-Body Power for Pickleball

Every rally, sprint, and kitchen-line scramble starts the same way—from the legs. For women, developing lower-body power isn’t about brute strength. It’s about creating control, stability, and the ability to move explosively when the game demands it. The stronger your foundation, the more confident and consistent you’ll feel across every point.

What makes women’s training a little different? Most of us are naturally quad-dominant—our quads take over when our glutes and hamstrings should be driving the movement. That imbalance can lead to slow first steps and unnecessary knee strain. Training the posterior chain (glutes, hamstrings, hips) helps correct that, creating smoother, faster transitions and more power behind every shot.

Build Power—No Gym Required

Activating hips and glutes before a match—small steps make a big difference on the court.

You don’t need a fancy setup to get stronger. A small resistance band, a mat, and a bit of space are enough to fire up every major muscle that drives pickleball performance. These moves can be done at home, pre-match, or between games.

1. Glute Bridge Marches

Why it matters: Strong glutes power your lunges, jumpers, and recoveries.

Lie on your back, knees bent, feet flat. Lift your hips so your body forms a straight line. Alternate lifting one knee toward your chest without letting your hips drop.

3 sets of 12 per leg.

2. Lateral Band Walks

Why it matters: Improves hip stability and knee alignment, especially during side shuffles.

Place a loop band just above your knees. Slightly bend your knees, hinge forward, and take small side steps for 10-12 steps each direction.

3 rounds total.

3. Step-Back Lunges

Why it matters: Builds balanced power for quick pushes forward or backward.

Strong legs mean better balance, faster recovery, and more confident movement.

From a standing position, step one leg back into a lunge, lowering until both knees form 90-degree angles. Push through your front heel to return. Alternate sides.

3 sets of 10 per leg.

4. Heel-Elevated Squats

Why it matters: Improves depth and strengthens the quads without overloading knees.

Stand with your heels on a small plate or book. Keep your torso upright and squat down slowly.

3 sets of 10-12 reps.

5. Single-Leg Romanian Deadlift

Why it matters: Strengthens hamstrings and challenges balance—both key for controlled shots and court coverage.

Hold a light dumbbell or nothing at all. Hinge at the hips as one leg lifts behind you, keeping your back flat.

3 sets of 8-10 per leg.

6. Skater Hops (or Side Step Taps for Low-Impact)

Why it matters: Builds explosive lateral power—exactly what you use to chase down drives.

Jump laterally from one foot to the other, landing softly and maintaining control.

3 sets of 20 seconds.

Turn Strength into Speed

Power doesn’t mean much without quickness. Once you’ve built strength, start adding short, explosive drills that mimic movements:

• Cone Shuffle: Place two cones 6 feet apart. Shuffle side-to-side for 20 seconds. Repeat 3 times.

• Quick-Feet Ladder: Use tape or an imaginary ladder. Move feet in-and-out rapidly for 15-20 seconds per round. 

• Mini Split-Step Repeats: Bounce lightly into a mini-squat, then shuffle to a side. This mirrors your “ready” position before a shot.

These drills train your fast-twitch muscle fibers, the ones that determine how quickly you react when a ball clips the net cord or an opponent changes direction.

Protect Your Joints and Recover Smarter

Women are statistically more prone to knee injuries, especially ACL and patellar issues, due to differences in anatomy and movement patterns. The fix isn’t to slow down—it’s to strengthen the muscles that protect these joints.

Before play, activate your hips and calves with 5-10 minutes of warm-up work:

• Band walks

• High knees or butt kicks

• Calf raises

After play, recover like it’s part of the workout:

• Hamstring and quad stretches

• Hip flexor mobility drills

• Light foam rolling or walking cool-down

Every powerful shot starts from the legs—strong foundations fuel fast reactions.
Photo by The APP

These small additions keep your muscles strong and your joints stable—especially for those of us playing multiple days a week.

Own Your Strength

Lower-body power is about feeling strong: confident in every lunge, balanced in every rally, and stable enough to play hard without feeling hesitation. For women, that power comes from training smarter, not harder—activating the right muscles, respecting recovery, and keeping the work consistent.

Start small, stay consistent, and remember: the best legs for pickleball aren’t built overnight. They’re built through repetition, patience, and showing up ready to move—on your own terms.

Want more strength training ideas? Read Neil Friedenberg’s guide to leg strength for pickleball for additional exercises and technique tips.