Tennis asks each leg to work on its own. You push off one foot to chase a wide ball, brake hard before changing direction, and often load one leg while reaching for a shot. Tennis single leg exercises can help build the strength, balance, and control these movements demand.
You do not need a complicated gym routine to get started. A few well-chosen moves, done with steady form and progressed gradually, can support your court movement and make strength training more tennis-specific. Here are practical exercises, coaching cues, and a sample plan you can fit around practice.
Why single-leg strength matters in tennis
Many tennis movements are uneven: your feet rarely stay planted side by side for long. When you lunge for a low ball, one leg takes much of the load. When you push off to recover, that leg must produce force, while your body stays balanced enough to prepare for the next shot.
Single-leg training works each side separately, so your stronger leg cannot quietly do all the work. It also challenges balance and control around the ankle, knee, hip, and trunk. That does not mean these exercises automatically prevent injuries or fix every movement problem. They are one useful part of a broader routine that includes practice, recovery, and full-body strength.
Six tennis single leg exercises to try
1. Split squat
Stand with one foot in front and the other behind, feet about hip-width apart rather than on a tightrope. Bend both knees to lower your body, then press through the front foot to stand. Keep your front knee tracking in line with your toes and your chest comfortably upright.
The split squat is a good starting point because both feet stay on the floor. Begin with body weight, then hold dumbbells when you can complete every rep with control. Do 2–3 sets of 8–10 reps per side.
2. Single-leg Romanian deadlift
Stand on one foot with a soft bend in the knee. Hinge at the hip as your free leg reaches behind you, keeping your back long and hips mostly level. Return to standing by driving the stance foot into the floor. Start by reaching one hand toward a wall or chair for balance if needed.
This move trains the back of the leg and hip, which help you control your body as you reach and recover. Use a light dumbbell only after you can hinge without twisting or rounding your back. Try 2–3 sets of 6–8 reps per side.
3. Step-up
Use a stable step or box around knee height or lower. Place your whole foot on it, lean forward slightly, and push through that leg to rise. Lower slowly, rather than dropping down. Keep the working knee aligned over the foot.
Choose a step height that lets you move smoothly without pushing hard off the floor with your trailing leg. Step-ups build single-leg strength in a simple, easy-to-adjust way. Do 2–3 sets of 8 reps per side.
4. Lateral lunge
Stand tall, step out to one side, and send your hips back as the stepping knee bends. Keep the other leg longer, with both feet pointing mostly forward. Push through the bent leg to return to the middle, then repeat on the other side.
Tennis involves plenty of side-to-side movement, so this exercise adds strength in a direction that forward-only lunges miss. Begin with a comfortable range; you do not need to sink deeply to get useful work. Try 2 sets of 6–8 reps per side.
5. Single-leg calf raise
Stand near a wall or rail for support. Rise onto the ball of one foot, pause briefly, and lower with control. Keep your ankle from rolling outward. When the floor version becomes easy, use a step for a larger range of motion.
Your calves contribute to repeated push-offs and quick adjustments on court. Start with 2 sets of 10–15 reps per side. Add load or range gradually, especially if your calves are not used to strength work.
6. Skater hop and hold
For a more athletic option, hop a short distance sideways from one foot to the other and land softly. Hold the landing for two seconds before the next hop. Keep the knee slightly bent and steady over the foot.
This is a jump, not a beginner balance drill. First get comfortable with split squats and lateral lunges. Start with 2 sets of 4–6 controlled landings per side, and stop if your landings become noisy or unstable.
How to add these exercises to your week
For most recreational players, two strength sessions a week is a sensible starting point. Leave time to recover between demanding sessions, and avoid introducing a lot of new leg work the day before a match. If you already have a coach or strength professional, coordinate the plan with them.
A simple session could look like this:
- Split squat: 3 sets of 8 reps per side
- Single-leg Romanian deadlift: 3 sets of 6–8 reps per side
- Lateral lunge: 2 sets of 6–8 reps per side
- Single-leg calf raise: 2 sets of 12 reps per side
Rest about 60–120 seconds between sets, taking longer if you need it to keep your technique sharp. Warm up first with a few minutes of easy movement, then dynamic actions such as leg swings and controlled lunges. Save skater hops for when you feel fresh, and keep the number of jumps low at first.
Form, progression, and common mistakes
Good reps matter more than heavy weights. Keep your foot stable, let your knee follow the direction of your toes, and avoid rushing through the lowering part of each exercise. A little wobble is normal when learning balance, but repeated loss of control is a sign to make the exercise easier.
Progress one thing at a time: add a few reps, use a slightly heavier weight, increase the range of motion, or move to a harder variation. Do not increase all of them in the same week. If you feel sharp pain, stop. Ongoing pain, swelling, or a recent injury is a reason to get advice from a qualified health professional before continuing.
Frequently Asked Questions
How often should tennis players do single-leg exercises?
Two sessions per week works well for many players, with recovery between sessions. Adjust the workload if you have a heavy match schedule or your legs stay unusually sore.
Are bodyweight exercises enough?
Yes, especially when you are learning the movements or returning to training. Once you can complete your sets with stable form, add light resistance or progress the exercise to keep building strength.
Should tennis players train both legs equally?
Generally, train both sides and use the same controlled range and effort. If you notice a clear difference, avoid forcing the weaker side through poor reps. A qualified coach or clinician can help you decide how to address it.
Can I do these exercises before playing tennis?
Keep pre-court work light and focused on warming up. Save challenging strength sets and hopping drills for a separate session or after tennis, when you have time to recover.
Final Thoughts
Tennis single leg exercises can help you build strength and control for lunges, push-offs, and changes of direction. Start with the split squat, step-up, and single-leg hinge, then add lateral work and hops as your technique improves. Choose a manageable amount, train both sides, and let sound movement—not fatigue or speed—guide your progress.
