Which muscles does the badminton work?

The badminton mainly works your cardio. It also involves your quadriceps, calves and shoulders.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the badminton in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Badminton: how to do it and muscles worked

The badminton mainly works your cardio, with help from your quadriceps, calves and shoulders. You need simple equipment.

Muscles worked

Main

Cardio

Helping

How to do the badminton

1
Warm up with 5 minutes of light jogging, shoulder circles and leg swings. Hold the racket with a relaxed, handshake-style grip and stand with knees slightly bent, ready to move.
2
Move on your toes with quick split steps and short lunges to reach the shuttle. Swing from your shoulder and wrist, using your whole body to drive overhead clears and smashes.
3
Recover to the centre of the court after every shot, breathe steadily and take water breaks between games.

Form tip: Do not rush into hard smashes cold. Warm up the shoulder first and land on bent knees when lunging to protect your joints.

Common questions

Which muscles does the badminton work?: The badminton mainly works your cardio. It also involves your quadriceps, calves and shoulders.
What equipment do I need for the badminton?: You need simple equipment.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the badminton in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.