These Lower Body Warm-Up Will Prevent You From Injuries


Badminton is a physically challenging sport that requires all our muscles to work together in a particular manner. To make sure that our muscles are active and are ready to work, a good and thorough warmup is a must.

Lower body warmup is very important. It can’t be ignored. The lower body includes hips, glutes, hamstrings, quadriceps, calves, and ankles. A proper warmup will ensure that a person prevents injuries. It stretches muscles and joints from getting injured. It will even aid in improving your performance by making your body ready.

So what exactly is the best way to warm up your body before playing badminton? Well, find out below.

#1. Jogging:

Jogging is one of the best ways to warm up one’s body. A light jog before playing is the best way to get ready. It involves all the muscles and gets the body ready for play. It awakens and activates all the joints too.

#2. Toe touches:

Toe touches are a great way to activate the hamstring muscles. The hamstring muscles tend to get very tight and flexing them before play will enhance performance.

#3. Walking lunges:

Walking lunges are a great way to warm up the glutes and the quadriceps. It is a great dynamic warmup that shouldn’t be avoided. It is great for mobility.

#4. Squats:

Doing squats activates the glute muscles which is crucial for badminton. In badminton, we must maintain a crouched position for which our glutes need to be fired up. Doing static squats is the best way to fire these muscles.

#5. High knees:

High knees are a great dynamic warmup exercise that activates the muscles in our legs. It engages our leg muscles along with our core and fires up all the lower body muscles.

It should be done on half the length of the court and back for the effect to really set in.

#6. Calf raises:

Our calves are smaller muscles in comparison to the other leg muscles. But that doesn’t mean we should ignore it. The calves play a very important role in activities like badminton. They must be activated or else they may start cramping. Simple calf raises is a great way to isolate the calf muscle and fire it up.

#7. Butt- Kicks:

Butt kicks is an exercise where the focus is on the quadriceps. It can be done in a static or dynamic manner. Both will help in getting the quadriceps active. It should be repeated for a decent number of times as the quadricep being a big group of muscles need to be warmed up well.

Don’t neglect lower body warmup before playing badminton, as it can do more harm than you realise.