Badminton Lunge: Reaching the Net Safely and Getting Back

The lunge gets you into the front corners without stumbling. Learn to brake in control, protect knees and ankles and recover quickly.

Sport: Badminton · Level: Beginner

Introduction

The honest answer: The lunge is a big, controlled step forward with the racket-side leg that gets you to the net, lets you hit the shuttle and lets you push back with the same leg. In many cases it is faster than running because it covers distance in one step while also braking.

You need it constantly. A video analysis of singles matches found that about 15 % of all movements are lunges [2]. At the same time it is the step where your body works the hardest: a review of 20 studies shows that lunge biomechanics depend strongly on playing level, shoe and direction [1]. A lunge forward to the left produced the highest impact forces in a study with 15 players: about 2.3 times body weight [3].

That sounds like a lot, but it is no reason to worry: the body is made for it if you build technique and strength step by step.

What you need

Court shoes with good grip (not running shoes).
A racket and a marker at the net (towel or tape).
A level, non-slip hall floor.
Beforehand: secure sideways movement and a split step. If you can already move confidently in a game, you are ready.
A short warm-up for calves, thighs and hips.

Step by step

1. Practise the lunge without a racket

Stand, take a big step forward with the racket-side leg and bend the front knee until it is over the foot. The back leg stays straight. Then push back. Repeat ten times per side.

Milestone: You stand stably without wobbling and come back without momentum.

2. Align foot and knee

Toes and knee point in the same direction, the knee does not collapse inwards. Place the foot softly. In a study with eight players per group, elite players showed more pressure on the inside of the forefoot, recreational players more on the outer edge of the forefoot [4]. The outer edge is the side where it is easier to roll the ankle; that is an inference, not a result of the study. So pay attention to a clean foot line.

3. Reach for the shuttle with the racket

Hang a shuttle (or a towel) at the net or have someone hold a shuttle in front of you. Extend the hitting arm forward and tap it. Your upper body stays upright and over the foot. Keep the racket loose.

Milestone: You touch the marker without throwing yourself forward.

4. Push back to the centre

The push back is at least as important as the step. A lab study with nine players compared three types of lunge: the step-in lunge demanded less of the muscles when pushing off than the kick lunge, while the hop lunge produced more power [2]. For getting started, the calm step-in is the safer choice. After the push-back, run to the centre in two steps.

5. From the split step into all corners

Do shadow play: split step, lunge forward right, back, split step, lunge forward left, back. Ten rounds per session.

Milestone: Ten rounds without wobbling.

Common mistakes

Step too small: You reach the shuttle only with the arm. Fix: Place the leg far enough forward.
Knee collapses inward: Load on the ligament. Fix: Guide the knee over the toes.
Stiff landing: The knee does not spring, the impact goes into the joint. Fix: Land softly and brake with the whole leg.
No way back: You stay in the lunge. Fix: Push back right after the stroke.
Wrong foot forward: You put the wrong leg forward and lack reach. Fix: For right-handers, the right leg first.

Safety notes

Knee and ankle are the most frequently injured joints in badminton. A study on professional and amateur players found that professionals showed higher knee loads in the maximal lunge [6]. Building up with technique, strength and warm-up is therefore decisive.
In a Danish registry of 539 players with a cruciate ligament rupture, 13 % (70 cases) were preceded by a lunge at the net and 13 % (69 cases) by one in the rear court [5]. The numbers show that the lunge is among the frequent injury situations but is not dangerous per se.
Increase speed and reach slowly over weeks.
With knee or ankle pain: take a break and have it checked.
This guide explains and motivates; it does not replace supervised training.

Pro tip

Put a line of tape parallel to the net at the distance of your lunge. Step in ten times and make sure your foot lands at the same distance from the line each time. This trains your step length by eye without having to think about every shuttle.

FAQ

How do I do a badminton lunge correctly?

Take a big step with the racket-side leg, place the foot softly and keep the knee over the foot with the toes pointing the same way. Extend the hitting arm to the shuttle and then push back strongly. The upper body stays upright.

How do I keep my knee healthy in the lunge?

Keep the knee over the toes, do not let it collapse inwards, and land softly. Build reach and speed slowly and warm up. The load is high: up to about 2.3 times body weight on touchdown [3]. Strengthen thighs and hips.

Why do I roll my ankle in the lunge?

Often the weight ends up on the outer edge of the foot, which recreational players loaded more than elite players in one study [4]. Pay attention to a clean foot line, soft landings and shoes with good grip. A coach can check your technique on video.

How often does the lunge occur in a match?

A video analysis in singles found about 15 % of all movements [2]. That is a lot, so it is worth learning cleanly early. Be patient: it takes time until step length and way back become automatic.

Key Takeaways

The lunge makes up about 15 % of all movements in singles [2] – it is the footwork you need most often.
On landing, up to roughly 2.3 times your body weight acts on the leg [3] – brake with the whole leg, not with a stiff knee.
Elite players load the forefoot on the inside, recreational players more on the outside [4] – place the foot so the knee points towards the toes.

Next guide

Badminton Net Shot: The Soft Stroke That Drops Just Over the Net

Related guides

← More Badminton guides

Badminton glossary: technical terms explained