The Best Stretches for Badminton Players: Improve Your Flexibility and Performance

Written by

Reviewed by

Reviewed by

Whether you’re a beginner or an experienced player, incorporating stretching into your training routine can make a world of difference, something which I neglected for a long time. Not only does it improve your flexibility, but it also enhances your performance and helps prevent common injuries.

Flexibility is key for badminton players as it allows for a better range of motion, leading to improved speed and agility on the court. Also, by increasing your flexibility through regular stretching, you can reach those hard-to-reach shots and maintain proper form during intense rallies. As an added bonus, using stretching to correctly warm up and cool down will reduce the risk of strains or pulls that commonly occur in dynamic sports like badminton.

In this article, we will guide you through some of the best stretches specifically tailored for badminton players. From targeting key muscle groups used in badminton to improving overall mobility, each stretch has been carefully selected to maximize your performance potential. So grab your racket and get ready to take your game to the next level as we dive into these essential stretches!

Types of Stretches

Dynamic Stretching

Dynamic stretching involves moving your muscles and joints through a full range of motion. It not only warms up your body but also increases blood flow to the muscles, enhancing flexibility and improving their range of motion. This ultimately prepares your muscles for explosive movements and reduces your risk of injury.

So next time you step onto the badminton court, make sure to dedicate time to dynamic stretching by incorporating some dynamic stretches into your warm-up routine.

Static Stretching

Static stretches are an essential part of any badminton player’s cooldown routine. These stretches involve holding a position for a prolonged period, allowing the muscles to relax and lengthen. Incorporating static stretches into your cooldown routine can help improve flexibility and range of motion.

One key benefit of static stretches is their ability to effectively target specific muscle groups, helping to ease tension and stiffness. By holding these stretches for 30-60 seconds, you can gradually increase your flexibility over time, leading to improved performance and reduced risk of injury.

It’s important to perform static stretches after a thorough warm-up or at the end of a training session when your muscles are already warmed up, as stretching cold muscles may lead to strains or tears.

Expert Opinion

Hayden Lau Sport Scientist and Performance Coach for Cardif City FC and Strings and Paddles
Hayden Lau Sport Scientist and Performance Coach for Cardif City FC and Strings and Paddles

Hayden says – “There has been research demonstrating that power output is better following dynamic stretching when compared to static stretching. However, there may be a need for it in some sports – for example Gymnastics. However, Badminton would fall on the dynamic side of the fence.

How to Perform the Stretches

The Dynamic Stretches

Leg Swings

Leg swings are vital for badminton players as they help to loosen up the hip flexors and improve hip mobility, which is crucial for quick changes in direction and explosive movements on the court.

How to perform Leg Swings:

  • Stand and hold onto a wall or fence for support.
  • Swing one leg forward and backward in a single smooth motion. Repeat for 20 swings.
  • Switch to the other leg and repeat.
An image of a badminton player demonstrating the Leg Swing Dynamic Stretch

Arm Circles / Shoulder Circles

Arm circles are essential for badminton players as they help to improve shoulder mobility and flexibility, which is crucial for those overhead shots like the Smash.

How to perform Arm Circles / Shoulder Circles:

  • Stand erect with feet shoulder-width apart.
  • Extend your arms parallel to the ground
  • Rotate your arms forward in large circles for about 20 seconds.
  • Reverse the direction of the circles for an additional 20 seconds.
An image of a badminton player demonstrating an arm swing stretch


Squats are beneficial for badminton players as they help to warm up the lower body muscles, including the quadriceps, hamstrings, and glutes, which are essential for explosive movements.

How to perform Squats:

  • Stand up straight with your feet shoulder-width apart.
  • Point your feet forward or slightly outward.
  • Bend your knees and flex at the hip to lower your body down to the floor.
  • Keep your core muscles engaged and your back straight as you move downwards.
  • Lower until your hips are below your knees (<90 degrees to the floor).
  • Reverse the movements so that you are stood up straight again.
An image of a badminton player demonstrating a squat


Lunges are crucial for badminton players as they help to warm up the lower body increasing strength, balance, and flexibility, which are essential for stability, a key aspect when you are lunging for a net shot.

How to perform Lunges:

  • Stand straight with feet hip-width apart.
  • Step forward with one foot until your leg reaches a 90-degree angle, ensuring your bent knee doesn’t extend past your toes.
  • Return to the starting position and switch legs.

Bonus: Lunge diagonally and laterally to simulate lunging for a shot
An image of a badminton player demonstrating how to lunge

High Knees

Slow high knees or marches are beneficial for badminton players as they help to increase heart rate and warm up the lower body muscles.

How to perform Slow High Knees/Marches:

  • Stand erect with feet hip-width apart.
  • March in place while lifting the knees as high as possible.
An image of a badminton player demonstrating the Dynamic Stretch High Knees/Marches

Shoulder Shrugs

Shoulder shrugs are important for badminton players as they help to loosen up and mobilize the shoulder joints. This dynamic movement prepares the shoulders for a range of motions, like overhead shots, reducing the risk of injury from a big Smash.

How to perform Shoulder Shrugs:

  • Stand straight with feet shoulder-width apart.
  • Slowly raise both shoulders up towards the ears, holding them there for a few seconds, before relaxing them back down.
An image of a badminton player demonstrating the Shoulder Shrugs

Torso Twists

Torso twists help to improve flexibility and mobility in the torso and spine. A lot of power in badminton comes from the rotation of the torso and so warming up, you can generate more power during the game.

How to perform Torso Twists:

  • Standing upright, rotate the torso to one side and then the other in a smooth and comfortable manner.
  • This movement should primarily come from the waist, and the upper body must follow this rotation.
An image of a badminton player demonstrating Torso Twists

Glute Bridge

Glute bridges are a brilliant Dynamic Stretch as they engage a number of key muscles for badminton players. They:

Activate the glutes – which are important for explosive movement around the court

Improve flexibility and mobility in the hip joint – which contributes to smoother and more efficient movement

Activate your core – probably the most important area of your body for badminton as it plays a role in stability for shot precision, rotation for shot power, and strength for agile movement

If you want to learn more about how important your core is to badminton, check out our articles 10 Best Core Exercises For Badminton Players and Core Circuit Training Program For Badminton Players.

How to perform Glute Bridge:

  • Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Place your arms by your sides, palms facing down.
  • Engage your core and gently squeeze your glutes.
  • Push through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees.
  • Hold the position for a moment, then slowly lower your hips back down to the starting position.
  • Repeat for 10 reps.
An image of a badminton player demonstrating the Dynamic Stretch Glute Bridge

Remember, before stretching it’s vital to spend 5-10 minutes warming up your muscles with low-intensity exercises like jogging or skipping. Always incorporate these stretches into your routine for better flexibility and mobility during badminton games.

The Static Stretches

Proper technique is crucial when performing static stretches – never push yourself too far into discomfort or pain during these exercises as doing so may lead to injury. Instead, hold each static stretch for about 30 seconds while focusing on breathing deeply into each muscle group being stretched – exhale slowly as you release tension during exhalation phases.

Quadriceps Stretch

The quadriceps (quads) are an important muscle for your knee joint health. Releasing muscle tension in your quads will help to ease the pressure on your knee joints, a common area of injury when playing badminton.

How to perform the Quadriceps Stretch:

  • Stand upright and bend one knee pulling your heel towards your buttocks.
  • Hold your ankle with the same hand 
  • Pull closer and push out your hips to deepen the stretch.
  • Hold the stretch for 30-60 seconds, then switch legs.
An image of a badminton player demonstrating the Quadricep Stretch

Hamstring Stretch

The hamstrings are important muscles when it comes to moving around the court. Involved in lunging, jumping, and quick changes of direction, keeping your hamstrings from getting tight can have a big impact on allowing your body to remain injury-free. 

How to perform the Hamstring Stretch:

  • Sit on the floor with both legs extended out in front of you.
  • Reach forward attempting to touch your toes keeping your back straight.
  • Hold for 30-60 seconds.
An image of a badminton player demonstrating the Hamstring Stretch

Calf Stretch

Similar to the Hamstrings, Calves are important for moving around the court, especially jumping and landing. Stretch your Calves to keep your Jump Smash firing on all cylinders. 

How to perform the Calf Stretch:

  • Stand arm’s length from a wall. Place one foot behind the other.
  • The front knee should be directly over the ankle.
  • Push your hips forward and lean into the wall until you feel a stretch in your rear calf.
  • Hold for 30-60 seconds then switch legs.
An image of a badminton player demonstrating the Calf Stretch

Shoulder Stretch

As you may have guessed, shoulder stretches are important for badminton players as they help to improve flexibility and mobility in the shoulder joints, which are essential for your overhead shots. See exactly how your shoulder muscles and others are involved when smashing in our article One Exercise to Improve Your Smash: Pull-Ups.

How to perform the Shoulder Stretch:

  • Bring one arm across the body at chest height and use your opposite arm to hold it in place.
  • Deepen the stretch by applying further gentle pull.
  • Hold for 30-60 seconds then switch arms.
An image of a badminton player demonstrating the Shoulder Stretch

Tricep Stretch

Tricep stretches are important for badminton players as they help to release tension in the triceps, which can improve flexibility and reduce the risk of elbow injuries. If the triceps muscles are tight and inflexible due to insufficient stretching, they can exert excessive tension on the tendons and ligaments around the elbow joint and also restrict its normal range of motion.

How to perform the stretch:

  • Raise one arm above your head and bend your elbow so that your hand is reaching toward the opposite shoulder blade
  • Use the other hand to gently pull the elbow toward the head 
  • Hold for 30-60 seconds then change arms.
An image of a badminton player demonstrating the Tricep Stretch

Lower Back Stretch

Lower back stretches are essential for badminton players as they help to alleviate tension and improve flexibility in the lower back muscles, which are involved in your stability, posture, and rotational ability. Failure to stretch your lower back can lead to decreased flexibility and therefore a poorer performance on the court.

How to perform the Lower Back Stretch:

  • Lay flat on your back and bring one knee up and across your chest.
  • Gently pull your knee towards the floor with your opposite hand.
  • To increase the stretch, look in the other direction.
  • Hold this position for 30-60 seconds.
An image of a badminton player demonstrating the Lower Back Stretch

Adductors stretch

Adductor stretches are important for badminton players as they help to improve flexibility in the inner thigh muscles, which are involved in lateral movements and lunging on the court. While the adductors primarily assist in lateral movements, they also play a role in generating power. When playing shots like clears, smashes, and drives, players engage their lower body muscles, including the adductors, to provide a stable base and transfer force efficiently from the legs to the upper body. 

How to perform the Adductors Stretch:

  • Sit down, and place the soles of your feet together
  • Using elbows push down on your thighs until a comfortable stretch is felt
  • Hold for 30-60 seconds.
An image of a badminton player demonstrating the Adductor Stretch

Hip Flexor Stretch

Your Hip Flexors are used extensively when lunging, so keeping them loose will help keep your movement fluid. They work in coordination with other muscles of the core and lower body to maintain proper alignment and support the body’s weight during rapid changes in direction, acceleration, and deceleration. Strong and flexible hip flexors enhance overall stability and agility, allowing players to move smoothly and efficiently across the court while maintaining balance and control. Tight hip flexors can limit hip extension and may hinder the ability to fully engage the glutes and hamstrings, resulting in decreased shot power, accuracy, and efficiency. Additionally, compromised hip extension may contribute to injuries in other areas of the body, such as the lower back and knees.

How to perform the Hip Flexor Stretch:

  • Kneel on one knee. Place the other foot flat in front of you, knee bent
  • Push hip forward until a gentle stretch is felt 
  • Hold for 30-60 seconds then switch to the other leg.
An image of a badminton player demonstrating the Hip Flexor Stretch

Glute Stretch

The glutes are the largest and strongest muscles in the body. Similarly to your Hip Flexors, your glutes, the gluteus maximus, in particular, is responsible for hip extension, which is essential for driving the body forward and upward, including lunges, jumps, and overhead shots. Adequate flexibility and range of motion in the glutes allow for full hip extension, so keeping them loose will help keep your movement fluid.

How to perform the Glute Stretch:

  • On a flat surface, cross the left foot over the right knee and bend your right leg.
  • Gently pull the right knee towards the chest until a comfortable stretch is felt.
  • Hold for 30-60 seconds, then switch.
An image of a badminton player demonstrating the Glute Stretch

The Importance of Proper Technique

Proper technique is essential when it comes to stretching. It not only ensures maximum effectiveness but also minimizes the risk of injury.

First and foremost, maintain good posture throughout each stretch. Avoid half-heartedly performing the stretch as this can potentially strain certain muscles, as well as limit the effectiveness of the stretch. 

It is also good to understand what the stretch is actually doing and what muscles it is affecting so that you can correctly perform the stretch.

Remember that quality is more important than quantity when it comes to stretching for badminton players. Focus on executing each movement correctly rather than rushing through them without paying attention to form.

If you are unsure about a particular stretch’s proper execution, consider seeking guidance from a qualified coach or trainer who specializes in sports-specific stretching techniques. They can provide valuable feedback on your form and help tailor a program that meets your individual needs as a badminton player.

Best Practices for Stretching

Pre-game Stretching

Before diving into a high-intensity badminton match, it’s crucial to properly warm up your muscles with dynamic stretching. Aim to spend at least 5-10 minutes performing stretches that mimic the movements you’ll be doing on the court. Dynamic stretches involve controlled, repetitive movements that gently take your muscles through a full range of motion.

Not only does pre-game stretching increase blood flow and oxygen to your muscles, but it also helps improve muscle elasticity and joint mobility. Remember to perform each stretch for about 30-60 seconds and repeat them on both sides of your body. Finally, pay attention to any areas of tightness or stiffness in your body and focus on warming up those specific muscle groups before playing.

Expert Opinion

Hayden Lau Sport Scientist and Performance Coach for Cardif City FC and Strings and Paddles
Hayden Lau Sport Scientist and Performance Coach for Cardif City FC and Strings and Paddles

Hayden – “When warming up the players at Cardiff City Football Club, I use a RAMP method.

Raise – increase body temp using general whole-body movements (jog, skip, backpedal).

Activate – switch on the muscles and nervous system (squats, lunges, banded work).

Mobilize – Dynamic stretches to prepare the muscles and joints (Leg swings, arm circles).

Potentiate – Prepare the mind and body to train well (reaction exercises, change of direction, sprints, jumps).”

Post-game Stretching

After a game of badminton, taking time for post-workout stretching is vital for aiding recovery and preventing injury. Static stretching is the go-to method here – this involves holding each stretch for 30 seconds or longer while focusing on breathing deeply throughout.

Post-workout stretching helps alleviate soreness by flushing out lactic acid build-up in the muscles whilst promoting better flexibility over time. For instance, incorporate stretches such as the Hamstring and Hip flexor stretches to help lengthen tight hamstrings and hip flexors, muscles that are commonly used in badminton movement.

By incorporating these effective cool-down routines into your post-game ritual along with proper hydration and nutrition practices, you’ll give yourself the best chance at recovering quickly from workouts or matches so you can get back out onto the court feeling fresh again soon!

Common Stretching Mistakes to Avoid

While stretching is an excellent way to improve flexibility and enhance performance, it’s important to do it properly to reap its full benefits and avoid potential pitfalls. Unfortunately, many individuals make common mistakes when engaging in stretching exercises that can hinder their progress rather than help them. One of the most prevalent mistakes is bouncing while performing static stretches.

Bouncing during a stretch, also known as ballistic stretching, involves rapid movements or repetitive bouncing motions in an attempt to increase the range of motion. However, this technique can actually cause more harm than good and is no longer used in the realm of professional sports. 

When you bounce in a stretch, you activate your muscles’ protective reflexes known as the myotatic reflex or stretch reflex. These reflexes cause your muscles to contract and tighten instead of relaxing into the stretch. This can lead to muscle strains or even tears.

Another mistake people often make is holding their breath while stretching instead of maintaining steady and controlled breathing. Holding your breath deprives your muscles of oxygen and limits blood flow, which is essential for effective stretching and reducing muscle tension. By focusing on slow and deep breathing during each stretch, you allow fresh oxygenated blood to reach your muscles while releasing tension from within.

To maximize the effectiveness of each stretch session and minimize the risk of injury or discomfort, be mindful not just about how far you’re pushing yourself but also how well you’re executing each movement with proper form and technique.

Expert Tips and Advice

When it comes to stretching for badminton, it’s always helpful to hear from the experts. Here are some of Hayden’s Expert tips and advice to take your stretching routine to the next level:

1) Consistency is Key: Make stretching a regular part of your training regimen by incorporating it into both warm-up and cool-down routines. 

Improvements in sustained power, strength, muscular endurance, anaerobic capacity, and agility performance enhancements were seen after 4 weeks.[1] 

A meta-analysis of 23 articles found that an acute bout of stretching does not improve force and jump height. However, regular stretching improves force, jump height, and speed.[2]

2) Time Effective: Positive outcomes in deterring injuries were seen after only 15 minutes of warm-up and stretching activities.[3]

3) Dynamic Stretches: Incorporate dynamic stretches into your warm-up routine before practice or a game. Dynamic stretching involves active movements that mimic the motions you’ll use during play. This not only helps improve flexibility but also prepares your muscles for the demands of badminton.

4) Target Specific Muscles: Identify areas of tightness or weakness in your body and tailor your stretching routine accordingly. For example, if you tend to experience calf cramps, focus on stretches that target those muscles like calf raises or downward dog pose.

5) Avoid Overstretching: While improving flexibility is important, be cautious not to overstretch as it may lead to injury. Work within a comfortable range of motion and gradually increase stretch intensity over time. Applying too much pressure or pulling too forcefully can lead to strain or tears in the muscles.

6) Cross-Training Benefits: Consider cross-training activities such as yoga or Pilates which can enhance flexibility while strengthening core muscles essential for stability during intense rallies.

7) Rely on Professional Guidance: When in doubt about proper technique or developing an effective stretching program tailored specifically for you, consult with a qualified coach or trainer.

By implementing these expert tips and advice, you can optimize your stretching routine, improve overall performance on the court, and reduce the risk of injuries commonly occurring among athletes participating at high levels.

Conclusion: Achieve Your Full Potential with the Power of Stretching

In conclusion, incorporating stretching exercises into your training routine is a must for badminton players. Not only does it improve flexibility and range of motion, but it also enhances performance and helps prevent injuries. By dedicating just a few minutes before and after each practice or match to stretch, you can optimize your physical capabilities on the court.

It’s important to remember that proper technique and form are crucial when performing stretches. Take your time to execute each stretch correctly, paying attention to any sensations or discomfort in your muscles. Always listen to your body and adapt the stretches according to your individual needs.

Remember that consistency is key when it comes to reaping the benefits of stretching. Make stretching a regular part of your training regimen, even on rest days. Stay disciplined and dedicated in order to see significant improvements in both performance and injury prevention. Remember, prevention is better than a cure, so don’t skip your warm-up!

So what are you waiting for? Start implementing these stretches today and unlock your full potential! Embrace the power of flexibility, enhance your game, and reduce the risk of injury. Stay committed, stay motivated, and watch as you reach new heights on the court by harnessing the true strength within you, aided by those seemingly simple but invaluable moments spent stretching before every game or practice session.


[1] Herman, Sonja L1,2; Smith, Derek T2,3. Four-Week Dynamic Stretching Warm-up Intervention Elicits Longer-Term Performance Benefits. Journal of Strength and Conditioning Research 22(4):p 1286-1297, July 2008. | DOI: 10.1519/JSC.0b013e318173da50 

[2] Shrier, Ian MD, PhD. Does Stretching Improve Performance?: A Systematic and Critical Review of the Literature. Clinical Journal of Sport Medicine 14(5):p 267-273, September 2004. 

[3] Woods, K., Bishop, P. & Jones, E. Warm-Up and Stretching in the Prevention of Muscular Injury. Sports Med 37, 1089–1099 (2007).

Share the Post:

Related Posts