This Tennis-Inspired Workout Can Benefit All Types of Athletes and Gymgoers

You don’t need to be prepping for the U.S. Open—or even own a racket—to reap the benefits of working out like a tennis pro.

It’s not to say that you shouldn’t give tennis a try, as 25.7 million Americans were serving and volleying in 2024, the sport’s biggest increase in popularity in years. But if you’re content simply watching the big matches of events like the U.S. Open, which takes place Aug. 24-Sept. 7 in Flushing, NY, don’t forget to get your sweat session in before sitting down to chill in front of the TV.

According to Planet Fitness certified personal trainer Quintin Dailey, a tennis-inspired training program—including this four-move workout—can benefit anyone, regardless of skills or athletic experience. The most important part is that you’re getting up and being active. “You don’t need to play tennis to partake in this workout. At Planet Fitness, we know movement plays a huge part in improving your physical and mental health, no matter the mode or style of exercise,” Dailey says.

What makes this four-exercise tennis workout so effective? In just four exercises, you’re hitting all the major muscle groups—necessary for both athletic performance and everyday function. “This workout will help you strengthen your quads, hamstrings, glutes, deltoids, obliques, and rectus abdominus,” Dailey explains.

The trainer emphasizes how important it is to not neglect working on your hamstrings and glutes—a common occurrence among many gymgoers.  A steady and consistent focus on these muscles will help prevent muscular imbalances and reduce the risk of injury, whether you’re serving from center court or serving your guests drinks at your U.S. Open party.

Best of all, no marathon gym sessions are required as these workouts can be completed in less than an hour. “Short exercises improve efficiency and can fit into a tight schedule,” he adds.

What are the Muscle Groups Used for Tennis

Believe it or not, few sports demand as much from the entire body as does tennis. According to the Planet Fitness pro, five key muscle groups are essential for peak performance on the court.

1. Quadriceps: These muscles help with generating power in forward, backward, and even vertical motions. They help with stability and balance through those motions; it would be hard to generate shots and get to the tennis ball without them.
2. Hamstrings: Working in tandem with the quadriceps, these muscles help  accelerate and decelerate the body smoothly. Getting to a desired position on the court is great, but being able to stop in a safe controlled manner when you get there is even greater!
3. Glutes: These often-neglected muscles are important for changing direction with stability. Glutes help to generate force and control during multiplanar motions in tennis. 
4. Deltoids: Your shoulders help with arm stability when swinging the racket. Without the deltoids working in unison,  forehands, backhands, and overhead swings would be very difficult to complete.  
5. Core:  Think of these muscles like s like a belt the runs all the way around your midsection. This belt helps to rotate and stabilize your torso and hips to create controlled rotational motions for those well-placed tennis shots.

 

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Four-move Tennis Workout

Dumbbell Squat to Press

Why this move:
This combo exercise combines to power moves to help develop full-body explosiveness. which is essential for tennis. Combine a squat with an overhead press to develop explosive power from your legs through your arms.
How to do it:

1. Stand tall, feet shoulder about shoulder-width apart.
2. Using two light to moderate weight dumbbells, hold at shoulder height, palms facing in and elbows facing forward as much as your mobility allows.
3. Keep your feet planted into the floor, and core braced as you descend into a squat.
4. Once you hit your deepest position, complete the squat, return to starting position as you extend your arms overhead, then lower arms to start position. This is one rep.
5. Perform 3 sets of 12 reps.

Dumbbell Woodchop 

Why this move: This core strengthening move will help generate torque throughout your entire body, which is essential for creating that killer backhand of forehand.

How to do it:

1. Kneel on one leg while your opposite leg is firmly planted in front of you (preferably a 90-degree angle).
2. Hold a dumbbell with both hands. Your arms should be extended in front of you.
3. With elbows, bent slightly, lift the dumbbell across your body and over your shoulder. At the same time, rotate your torso as you keep your lower body straight.
4. Perform 2 sets of 12 reps for each side. Do all your reps on one side, then repeat.

Skaters

Why this move: Agility and mobility are key components to being able to get to make a winning serve or  This bodyweight exercise—leaping side-to-side in a skating motion—helps enhance lateral agility and balance.
How to do it:

1. In an athletic stance—feet shoulder-width apart, slightly bent knees while standing on the balls of your feet—start the by pushing off one foot while laterally “hopping 1-2 feet to the opposite side.
2. Land on opposite foot, back into athletic stance. With your starting foot swinging behind your leg, laterally hop back to starting spot. Make sure to continue landing in an athletic position.
3. Perform 2 sets of :40 seconds on / :20 seconds off.

Forward Bound to Back Pedal

Why this move: Jumping forward explosively and then quickly backpedaling helps develop coordination and change-of-direction speed.
How to do it:

1. Starting in a standing athletic position, shift your bodyweight to one side, then jump forward, landing softly. on the opposite foot.
2. Perform for 10 steps (5 each leg).
3. To Back pedal: Staying in the athletic position, use short arm movements and short quick steps as you move backward to start position.
4. Perform 2 sets of :40 seconds on / :20 seconds off.