Hip mobility and lateral power in padelform the physical foundation of footwork. For a player who constantly moves sideways on a small court, receives balls from a low position and changes direction suddenly, the hip joint is one of the most heavily loaded areas. A player with limited hip mobility cannot reach the right position, however good their technique. In this article we cover the role of the hip in padel, mobility tests and a programme that builds lateral power. The article offers general training information; if you have pain or an injury, consult a healthcare professional.
Why Is the Hip Critical in Padel?
- Lateral movement: Side steps and crossover steps rely on the hip abductor and adductor muscles.
- Low position: In padel many balls are received below waist height; this requires hip flexion range of motion.
- Sudden stops and changes of direction: The hip absorbs most of the braking force.
- Rotational power: In strokes, power starts at the hip and is transferred to the torso and arm.
- Knee protection: If the hip abductors are weak, the knee collapses inward; this increases the load on the knee.
- Lower back protection: If hip mobility is limited, the lower back tries to compensate for the movement.
Typical Limitations in Padel Players
- Tight hip flexors: Common, especially combined with desk work. Makes it harder to get into a low position.
- Limited hip internal rotation: Transfers load to the lower back on rotational strokes.
- Gluteus medius weakness: Reduces lateral stability, and the knee collapses inward.
- Adductor stiffness: Limits side-step range; adductor strain is a common complaint in padel.
- Limited ankle dorsiflexion: Not directly the hip but it affects the low position.
Simple Self-Assessment Tests
1. Deep squat test
With feet shoulder-width apart and arms overhead, lower into a full squat.
- Good: Heels on the floor, lower back neutral, thighs below parallel.
- Sign of limitation: Heels lifting (ankle), lower back rounding (hip flexion) or knees collapsing inward (abductor weakness).
2. Modified Thomas test
Sit at the edge of a table and lie back; pull one leg to your chest and let the other hang free. If the free thigh stays in the air, tight hip flexors are suspected.
3. Single-leg squat
A controlled squat on one leg. The knee collapsing inward or the pelvis dropping points to gluteus medius weakness.
4. 90-90 sitting test
On the floor, one leg in front at 90 degrees, the other at the side at 90 degrees. If there is a marked asymmetry between the two directions, there may be a rotation limitation.
5. Side-lying leg raise
Raising the top leg while lying on your side. If you can’t do 20 clean repetitions, abductor endurance is low.
Mobility Programme (10-12 Minutes Daily)
1. Half-kneeling lunge stretch
With one knee on the floor, push the hips forward, but instead of arching the lower back, tuck the pelvis under you and lightly brace the abs. This way the stretch is felt at the front of the hip.
2 x 30-45 seconds, each side.
2. 90-90 rotation
Sit on the floor in the 90-90 position and lean the torso forward; then switch direction. It improves internal and external rotation range.
8 reps each direction + 30-second hold.
3. Frog stretch
Knees open to the sides, pushing the hips backward. For adductor range of motion.
2 x 30 seconds.
4. World’s greatest stretch
Torso rotation and hip opening from a lunge position. A multi-component movement; ideal for warming up.
6 reps each side.
5. Dynamic leg swings
Swinging the leg forward-back and sideways while holding on for support.
12 reps each direction, each leg.
6. Hip circles
Rotating one leg in a circular motion in the all-fours position.
8 reps each direction.
7. Ankle dorsiflexion drill
Driving the knee toward the wall, with the heel staying on the floor.
10 reps each side.
Lateral Power Programme (Twice a Week)
1. Lateral lunge
Step out to the side and squat toward that side; the other leg stays straight. Works both power and adductor flexibility.
3 sets x 10 reps, each side.
2. Cossack squat
A deep side squat; an advanced movement. Hip range of motion and lateral power develop together.
3 sets x 6-8 reps, each side.
3. Lateral band walk
With a resistance band above the knees or ankles, walk sideways in a half-squat position. A core exercise for the gluteus medius.
3 sets x 15 steps each direction.
4. Clamshell
Lying on your side with knees bent, opening the top knee upward. Can be made harder with a band.
3 sets x 15 reps each side.
5. Single-leg hip bridge
Posterior chain strength and pelvic stabilisation.
3 sets x 10 reps each leg.
6. Split squat
Strength and balance under single-leg loading.
3 sets x 10 reps each leg.
7. Lateral jump (skater jump)
Jumping sideways and landing in a controlled way on one foot. A plyometric component.
3 sets x 8 reps each direction. With gradual progression.
8. Romanian deadlift
Hip hinge pattern and posterior chain strength.
3 sets x 10 reps.
Core Component
Trunk stabilisation is needed for hip strength to be usable on court.
- Pallof press: Anti-rotation; speaks directly to padel’s rotational load. 3 x 12 each side.
- Side plank: Lateral stability. 3 x 30-45 seconds each side.
- Dead bug: Pelvic control. 3 x 10 each side.
- Rotational medicine ball throw: Rotational power transfer. 3 x 8 each side.
Pre-Match Hip Warm-Up
- 3-4 minutes of light movement (jogging on the spot, walking around the court).
- Leg swings: 12 reps each direction.
- World’s greatest stretch: 5 reps each side.
- Lateral lunge: 8 reps each side (bodyweight).
- Lateral band walk: 10 steps each direction.
- Side jumps: 8 reps.
- Side-step and crossover-step repetitions on court.
Moving suddenly laterally with cold muscles is one of the most common causes of adductor strain in padel.
Common Problems and Approaches
Adductor (groin) strain
One of the most commonly reported regional complaints in padel. Preventive approach: adductor strength work (such as the Copenhagen plank), an adequate warm-up and gradual load increases. If you already have a strain, you should consult a healthcare professional.
Knee discomfort
Weak hip abductors can make the knee collapse inward, increasing the load on the knee. Gluteus medius work supports this chain.
Lower back tension
When hip mobility is limited, the movement strains the lower back. The hip mobility programme and core stabilisation should be done together.
Sample Weekly Schedule
- Monday: Lateral power programme + core.
- Tuesday: Padel match; including hip warm-up.
- Wednesday: Mobility programme + shoulder work.
- Thursday: Lateral power programme (2nd session).
- Saturday: Padel match.
- Sunday: Light activity and mobility; recovery.
- Every day: 10-minute mobility routine (especially if you work at a desk).
Result
Hip mobility and lateral power in padel are the physical foundation of footwork and therefore of the quality of your whole game. There are three priority areas: hip flexor flexibility (to get into a low position), gluteus medius strength (for lateral stability and knee protection) and adductor preparation (to improve side-step range and reduce strain risk). A 10-12 minute daily mobility routine and a lateral power programme done twice a week bring noticeable improvement on court within a few weeks. Not neglecting the pre-match hip warm-up is the simplest and most effective preventive step.
If you play padel in Ankara and want to improve your hip mobility and lateral power, the O’Padel Beytepe courts, the fitness/conditioning area and the O’Spa Beytepe recovery facilities in the O’Wellness Beytepe complex are all under one roof. For a plan suited to your level, you can message +90 536 908 08 00 on WhatsApp; membership isn’t required.
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