One of the most important muscle groups to build for general wellness, but especially for pickleball, is your glutes.
This is because strong glutes help evenly distribute your weight to maintain your balance and stability at the kitchen line. They also help you make the powerful, quick-twitch motions needed to move laterally on the court.
In this Selkirk Pickleball TV episode, Certified Teaching Pro and NASM Corrective Exercise Specialist Dustin Davis shares exercises to help strengthen your glutes for pickleball.
Exercise 1: Glute bridges
Grab a yoga ball or sit on the edge of your couch. Slowly position yourself so that your glutes are off the ball or couch. Your feet should be flat on the floor with your lower back resting on your ball or couch.
Now, slowly raise your left foot off the ground. Squeeze your glutes and push into your right heel to lift your hips up. Hold at the top for a brief moment before lowering back to the starting position.
You can place your hands on the ground to help you maintain balance. Do not use your hands to lift up your weight.
Complete 15 repetitions on the right leg before switching to the right leg.
Exercise 2: Yoga ball planks
Kneel on the ground and position the yoga ball in front of you. Place your forearms on the ball and slowly stretch your legs out behind you.
Squeeze your glutes and core to maintain a straight back. As you get your balance, begin moving your arms in a small clockwise circle.
As you build your strength, you can make bigger, slower circles, which will add difficulty. Not only with this exercise build your glute and core strength, it will also help with shoulder stability.
You can keep your feet wide behind you for added stability, if necessary. Complete 10-15 clockwise circles before completing 10 counterclockwise circles. Take breaks as necessary to maintain good form.
Exercise 3: Side-laying leg lifts
Lay on the floor on one side of your body. Stack your feet on top of each other and position your elbow directly under your shoulder.
Push into your forearm and feet to raise your body off the floor. Squeeze your core to lift your hips toward the ceiling. You should feel the most activation in your oblique muscles.
To start, simply hold this position for 10 seconds before lowering back to the starting position. As your strength increases, raise up off the ground, and once there, lift your top leg toward the ceiling and drop it back toward the foot on the ground.
Lead the motion with your ankle to keep your foot parallel to the ground. Repeat this motion 10 times before lowering your entire body to the starting position.
Complete three sets of 10 repetitions before switching to the other side.
Exercise 4: Shoulder rotations
Another important muscle to strengthen for pickleball is your shoulder, as your shoulder drives every hit you make on the pickleball court.
To start, grab an exercise band and bend your arms at 90 degrees. With your palms facing down, keep your left arm steady as you externally rotate your right arm.
As the band is stretched, raise your right arm to make a half circle toward your head. Make sure that your shoulder remains relaxed, away from your ear.
Complete 10-15 half circles with your right arm before you repeat the motion with your left arm.
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