The Best Stretches For Badminton Players (With Pictures)

Badminton is one of the most brutal sports on the body there is, requiring many different physical aspects – agility, speed, power, endurance, co-ordination. Badminton-specific stretches are really important to:

  • Improve the range of motion at a joint
  • Reduce the risk of injury
  • Reduce muscle soreness

The 6 best stretches for badminton are:

  1. Lower back stretch
  2. Glute and hip stretch
  3. Quad stretch
  4. Hamstring stretch
  5. Calf stretch
  6. Shoulder stretch

These articles are demonstrated in our YouTube video below, and also further explained in this article.

Best Stretches For Badminton Players

1. Lower Back Stretch

Stretching your lower back is really important for 2 reasons. Firstly, a tight back can not only lead to injuries in your back, but also in other areas of your body. Secondly, flexibility in your lower back will enable you to generate the rotation that is needed through your trunk when hitting overhead shots.

This is our recommended lower back stretch for badminton:

lower back stretch

To do this stretch, lie on your back and bring one knee up and across your chest. Gently pull your knee towards the floor with your opposite hand. If you want to increase the stretch, look the other way.

2. Glute and Hip Stretch

In badminton, we are constantly lunging. This creates a lot of force going through your glutes and hips. If you don’t keep your glutes and hips loose then they will become stiffer over time, limiting your movement on-court.

Our recommended glute and hip stretch has 2 levels:

Level 1: Sit down on the floor with one knee in front of you at a right angle, and with the other knee behind also at a right angle. From here, lean directly over your front knee.

Glute stretch level 1 for badminton

Level 1

If you feel a good stretch, then remain in this position. However, if you want to advance then move onto level 2.

Level 2: From the position you were in for Level 1, straighten out your back leg and shift your hips so that they are now facing forwards. Your front leg should no longer be at a right angle. This is known as The Pigeon Stretch!

Pigeon glute stretch for badminton

Level 2 - The Pigeon Stretch

3. Quad Stretch

Having loose quads is really important, as having tight quad muscles can lead to sore knees – and there are lots of sore knees in badminton! A loose quad will help to ease the pressure that we continuously put through our knee joints when playing badminton.

For our quad stretch you lie down on the floor and grab your foot, gently pulling it towards your glute.

quad stretch

If you are struggling with this then make it easier by wrapping a towel around your foot:

quad stretch towel

4. Hamstring Stretch

Hamstrings are key to overall movement efficiency. For badminton, we need both strength and flexibility in our hamstrings – helping us effectively move around the court!

Below is an example of a recommended hamstring stretch:

hamstring stretch for badminton

To actively stretch the hamstring, lie down with one leg in the air, interlocking your fingers together just above your knee. With your knee bent, slowly straighten it and keep repeating this movement.

To increase the stretch, pull your leg towards you more.

5. Calf Stretch

Stretching your calf muscles is really important as stiff calves will inhibit your on-court movement. In our “Leg Strength and Explosive Power” YouTube video, we showed that calf jumps are important for rebounding around the court, using spring to generate both jump height and quick movements.

💡 If you don't have the ability to generate spring, then you won't be as effective on court!

Our recommended calf stretch involves slowly walking out the calves alternately in ‘Down Dog’ pose:

calf stretch for badminton

6. Shoulder Stretches

We find that after a period off-court, our shoulders are always the first area to tighten up. Also, during a full week of training or competing, we put lots of force through our shoulder – especially when we’re smashing a lot. 

If the muscles around your shoulder are stiff, then you won’t be able to generate as much rotation and racket head speed. This will lead to less power in your smash! So it is important to keep all of the muscles around your shoulder loose.

These are our 3 recommended shoulder stretches for badminton, which start in the yoga pose ‘Childs Pose’:

Lat stretch: 

In Childs Pose, with your arms out in front of you extend one arm out a little further and lean towards this side and hold.

shoulder 1 lats stretch


Bicep and Peck stretch: 

Bring one arm out to the side, turning your hand so that your thumb and index finger are supporting you on the floor. Again, lean into the stretch and you will feel this in your bicep and peck.

bicep and peck

Biceps and Peck

Back of Shoulder stretch: 

Thread your arm under your body, leaning down into the shoulder to create a stretch around the back of your shoulder. This is the area used in the deceleration of your smash and is very important to keep loose!

back of shoulder stretch for badminton

Back of the Shoulder

Additional Recommendations And Links

It’s widely researched that to get the benefit out of stretching, you should do each stretch for 30 – 40 seconds. This journal article supports this and also delves deeper into the importance of stretching – read more here.

In total, our recommended stretches will only take around 10 minutes of stretching at the end of a match or training session.

Trust us, it’s definitely worth it! 

We suggest that you do these stretches daily. If you are feeling extra stiff in a certain area, then repeat that stretch.

On top of stretching, we love using our massage device – we have used massage guns for several years, finding them extremely beneficial after a tough session! To see which mini massage gun we are using, please visit this page here.

Urban Fitness Mini Massage Gun