Padel might look graceful from the sidelines—but every player knows how demanding it is once you're on the court. Quick reactions, explosive movements, constant rotation, and awkward reaches make padel a true test of both strength and mobility.

The problem? Most players focus only on technique and match play, ignoring the physical foundation that supports all of it.

If you want to move better, hit harder, and stay injury-free, incorporating strength and mobility exercises into your weekly routine is a game-changer.

Let’s break down the most effective exercises that will actually make a difference in your padel game—without requiring a full-time gym membership.

Why Strength And Mobility Matter In Padel

Before jumping into the exercises, it’s worth understanding what makes these two pillars so essential:

Strength improves your power, stability, and endurance—critical for faster shots, better court coverage, and holding your ground in tough rallies.
Mobility helps your joints move freely, reducing stiffness and allowing for smoother rotations, lunges, and overhead shots.

Together, they help you play better and prevent overuse injuries like shoulder strain, lower back pain, or tight hips.

Top Strength Exercises For Padel Players

1. Split Squats (or Bulgarian Split Squats)

Why: Builds single-leg strength, balance, and hip stability—key for lunging and changing direction.

Tip: Start with bodyweight and focus on control. Add dumbbells once you’re comfortable.

2. Deadlifts (Romanian or Conventional)

Why: Strengthens your glutes, hamstrings, and lower back—your power base for explosive movement.

Tip: Prioritize form over weight. A kettlebell or barbell works well.

3. Push-Ups or Incline Push-Ups

Why: Strengthens the chest, shoulders, and core—ideal for strong volleys and defensive wall shots.

Tip: If standard push-ups are too challenging, elevate your hands on a bench.

4. Plank Variations (Front, Side, and Reach-Throughs)

Why: Builds core stability, which supports nearly every movement on court.

Tip: Aim for short, high-quality sets rather than long, sagging holds.

5. Medicine Ball Rotational Slams or Twists

Why: Trains rotational power—exactly what you need for powerful smashes and backhand winners.

Tip: Focus on speed and control. No med ball? Try resistance bands.

Top Mobility Exercises For Padel Players

1. World's Greatest Stretch

Why: Loosens up the hips, hamstrings, spine, and shoulders in one go. Perfect for warm-ups.

Tip: Move slowly and breathe into each position.

2. 90/90 Hip Rotations

Why: Improves internal and external hip mobility for better lunges and quicker changes of direction.

Tip: Do it seated or supported, and stay relaxed through each motion.

3. Shoulder Dislocates (Using a Band or Towel)

Why: Increases shoulder mobility—especially helpful for overhead shots and serving.

Tip: Keep arms straight and avoid rushing. It’s about range, not speed.

4. Cat-Cow and Thoracic Spine Rotations

Why: Enhances spinal flexibility and control—vital for rotation and posture during rallies.

Tip: Use as part of your daily routine or warm-up sequence.

5. Ankle Mobility Rocks

Why: Helps with squat depth, lunges, and injury prevention around the Achilles and knees.

Tip: Perform slowly, with your knee moving past your toes as your heel stays grounded.

How To Add These Into Your Routine

You don’t need to overhaul your life to see results. Try this:

2–3x per week: Combine 2–3 strength exercises with 2–3 mobility drills
10–15 minutes daily: Use mobility exercises as a warm-up or cool-down before playing
Rest days: Focus on slower, mobility-focused routines to recover actively

Consistency is what matters most. You don’t need to be in the gym for an hour—just stay committed over time.

Final Thoughts: Move Better, Play Longer

The more fluidly your body moves, the more freely you can express your skills on the court. And the stronger your base, the more confidently you can attack, defend, and recover in every point.

Strength and mobility don’t just improve performance—they extend your playing life.

So if you love padel, don’t just practice padel. Train like a padel athlete.

Your future self—and your joints—will thank you.

Top Strength & Mobility Exercises For Padel Players