Hip Mobility & Groin Strain Prevention: Deep Lunging Without Muscle Tears

Badminton lunges require extreme degrees of hip flexion, abduction, and external rotation. If your hip joints are chronically tight from sitting in office chairs or school desks, the adductor muscles of your inner thigh are forced into violent overextension, resulting in painful groin strains.

The 90/90 Hip Flow Routine

Sit on the floor with both knees bent at 90-degree angles—one leg in front, one leg to the side. Without using your hands for support, smoothly rotate your knees over to the opposite side. This mobilizes both internal and external hip capsules simultaneously.

Cossack Squats for Dynamic Adductor Strength

Stand with feet wide apart. Shift your weight completely onto your right leg, sinking into a deep side squat while keeping your left leg straight with toes pointed to the ceiling. 3 sets of 8 reps per side.

Structured Execution & Key Coaching Pointers

To execute this effectively on court, certified mentors emphasize three core technical checkpoints:

Common Errors & How to Correct Them

Players frequently encounter predictable roadblocks when practicing this topic. Be mindful of these three errors:

Practical Training Sets & Repetitions

Incorporate this structured routine into your weekly training schedule:

Keep your body resilient and mobile in our Adult & Junior Batches.