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 restricted hip mobility cannot reach the right position, no matter how good their technique is. In this article we cover the role of the hip in padel, mobility tests and a program that develops lateral power. The article offers general training information; in case of pain or injury, a health professional should be consulted.

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 direction changes: The hip absorbs most of the braking force.
Rotational power: In shots, power starts at the hip and is transferred to the trunk and arm.
Knee protection: If the hip abductors are weak, the knee collapses inward, increasing load on the knee.
Lower back protection: If hip mobility is restricted, the lower back tries to compensate for the movement.

Typical Restrictions in Padel Players

Hip flexor shortness: Common when combined with desk work. Makes it harder to get into a low position.
Restricted hip internal rotation: Transfers load to the lower back in rotational shots.
Gluteus medius weakness: Reduces lateral stability; the knee collapses inward.
Adductor stiffness: Limits side step length; adductor strain is a common complaint in padel.
Restricted ankle dorsiflexion: Not the hip directly, but it affects the low position.

Simple Self-Assessment Tests

1. Deep squat test

With feet shoulder-width apart and arms overhead, go down into a full squat.

Good: Heels on the floor, lower back neutral, thighs below parallel.
Sign of restriction: 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 up in the air, hip flexor shortness is 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 to the side at 90 degrees. If there is a marked asymmetry between the two directions, there may be a rotation restriction.

5. Side-lying leg raise

Lying on your side, lift the top leg up. If you cannot do 20 clean reps, abductor endurance is low.

Mobility Program (10-12 Minutes Daily)

1. Half-kneeling lunge stretch

One knee on the floor, push the hips forward, but instead of arching the lower back, tuck the pelvis under and lightly brace the abdomen. 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 sides. 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

Holding on, swing the leg forward-back and sideways.

12 reps each direction, each leg.

6. Hip circles

On all fours, rotate one leg in a circular motion.

8 reps each direction.

7. Ankle dorsiflexion work

Knee drives toward the wall; keeping the heel on the floor.

10 reps each side.

Lateral Power Program (Twice a Week)

1. Lateral lunge

Step out to the side and sit into that side; the other leg stays straight. Works both power and adductor flexibility.

3 sets x 10 reps, each side.

2. Cossack squat

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

Resistance band above the knees or ankles, walking sideways in a half-squat position. The key exercise for the gluteus medius.

3 sets x 15 steps each direction.

4. Clamshell

Lying on your side with knees bent, open 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 stabilization.

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)

Jump sideways and land in control 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 stabilization 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 in place, walking on court).
Leg swings: 12 reps each direction.
World's greatest stretch: 5 reps each side.
Lateral lunge: 8 reps each side (bodyweight).
Side band walk: 10 steps each direction.
Side hops: 8 reps.
Side step and crossover step repetitions on court.

Moving suddenly into lateral movement 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 frequently reported regional complaints in padel. Preventive approach: adductor strength work (such as the copenhagen plank), adequate warm-up and gradual load increases. If you have an existing strain, a health professional should be consulted.

Knee discomfort

Hip abductor weakness can cause the knee to collapse inward and increase load on the knee. Gluteus medius work supports this chain.

Lower back tightness

When hip mobility is restricted, movement strains the lower back. A hip mobility program and core stabilization should be done together.

Sample Weekly Schedule

Monday: Lateral power program + core.
Tuesday: Padel match; including hip warm-up.
Wednesday: Mobility program + shoulder work.
Thursday: Lateral power program (session 2).
Saturday: Padel match.
Sunday: Light activity and mobility; recovery.
Every day: 10-minute mobility routine (especially if you work at a desk).

Conclusion

Hip mobility and lateral power in padel are the physical foundation of footwork and therefore of the quality of the 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 reduce side movement range limits and strain risk). A 10-12 minute daily mobility routine along with a lateral power program twice a week brings noticeable improvement on court within a few weeks. Not neglecting the pre-match hip warm-up is the simplest and most effective preventive step.

Hip Mobility and Lateral Power for Padel