The Ultimate Guide to Leg Exercises for Pickleball: Strengthen and Protect Your Knees

Pickleball is booming—but with more time on court comes a greater risk of knee pain and injury, especially if you're not moving efficiently. Whether you're a weekend warrior or a tournament-level player, knee pain can seriously derail your game and confidence.

One of the most common causes of knee pain in pickleball is improper knee tracking. Imagine a door hinge slightly off its axis—every time it moves, the friction wears it down. When your knee doesn’t track properly, it creates unnecessary tension, decreases performance, and increases your risk of conditions like patellar tendonitis or ligament strain.

The good news? You can prevent injuries and boost on-court performance by incorporating targeted leg exercises designed for pickleball players. These movements strengthen the muscles around your knee, improve alignment, and protect your joints—keeping you playing stronger and longer.

Why Leg Strength Matters for Pickleball Players

Pickleball demands quick bursts of speed, direction changes, and split-second reactions. All of that starts from the ground up—with your legs and knees absorbing the load. But if you're dealing with muscle imbalances or tightness, your knees will take the hit.

Two Common Causes of Knee Pain in Pickleball:

1. Muscle Imbalances

• The Issue: Overactive outer thigh and hip muscles (lateral structures) pull your knee off its natural track.
• The Fix: Strengthen the inner thigh (especially the VMO) and glutes to bring stability back.

2. Tight Iliotibial Band (ITB)

• The Issue: This thick band running from your hip to your knee can become tight and drag the knee sideways.
• The Fix: Foam rolling the ITB restores flexibility and keeps your knee gliding smoothly.

Top Leg Exercises for Pickleball Players

Incorporating these exercises into your routine will help strengthen key muscles, improve knee stability, and reduce the risk of tennis injuries:

(Check out the video above for the full workout)

3 Essential Leg Exercises to Protect Your Knees in Pickleball

1. Foam Rolling the IT Band

• How: Lie on your side with a foam roller under your outer thigh. Roll slowly from hip to knee.
• How Often: 1–2 minutes per side, every other day.
• Why: Releases tension, improves mobility, and decreases strain on the knee.

2. VMO Activation

• How: Sit with legs extended. Point toes outward and squeeze the inner quad (VMO) for 10 seconds.
• Reps: 10 rounds, rest 30 seconds between, every other day.
• Why: Helps align and stabilize the kneecap—critical for lateral movement in pickleball.

3. Side Band Glute Walks

• How: Use a mini resistance band around your ankles. Step sideways 10 steps each way.
• Reps: 3 sets, resting 30 seconds between.
• Why: Strengthens glutes, which support and protect the knees during quick lateral moves.

Stay Consistent, Stay Injury-Free

Injury prevention isn’t a one-time fix—it’s a commitment. But with just a few focused leg exercises a week, you can build a stronger foundation and play pain-free pickleball for years to come.

Want to Move Better and Feel Stronger on Court?

Take the guesswork out of your training with our expert-designed Pickleball Workouts Programs—featuring leg strength, mobility, and injury prevention routines that are pickleball-specific and easy to follow at home.

Whether you're recovering from knee pain or just want to future-proof your movement, this program will help you:

• Reduce injury risk
• Improve court coverage
• Boost strength and performance
• Build long-term durability

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It’s time to feel better, move smarter, and dominate the court.