If you’ve been playing Squash for any time, you’ll know that the Lunge movement is everything.
It’s not just about how fast you are – how efficiently you get to the ball, how well you balance as you strike it, and how quickly you recover for the next shot.
Like most Squash skills, Squash players of all ages or abilities need to understand the importance of lunging, the different types of lunges, how to train them effectively, and how to transfer that work directly to their game.
The Lunge, More Than Just a Step
The Lunge in Squash is a hybrid movement, involving a mix of strength, flexibility, balance, and timing.
Whether you’re diving into a front corner to pick up a dying drop shot or sliding wide to cut off a crosscourt drive, the ability to lunge well often makes the difference between winning and losing a rally.
4 Key Benefits of a Strong Lunge in Squash
Court Coverage
Lunges help extend your range. Instead of taking extra steps, a single deep lunge can reach a shot that would otherwise pass you by. This is especially crucial when playing against an opponent who uses angles or deceptive shots.
Shot Execution
Striking the ball from a stable position is essential for clean, accurate shot-making. A well-balanced lunge ensures your racket face stays stable and your body stays grounded, even under pressure.
Injury Prevention
Controlled lunging reduces stress on joints by absorbing impact properly. This is particularly important given the high-intensity, stop-start nature of squash.
Quick Recovery
An efficient lunge isn’t just about going to the ball – it’s also about coming away from it. Good technique allows for a quick and explosive pushback to the T, setting you up for the next rally phase.
Types of Lunges You Should Be Using
Each variation challenges your body in different ways, and training all of them will help you become a more versatile mover:
- Straight Forward Lunge: Used when attacking or defending in the front court.
- Diagonal Lunge: Common when approaching balls hit slightly off the front corners.
- Side Lunge: Perfect for intercepting wide mid-court shots.
- Reverse Lunge: Helpful in recovering from a misread or tricky boast.
- Split Step Lunge: Often part of a quick recovery or direction change.
How to Train Lunges for Squash
Strength and Conditioning Exercises:
- Weighted lunges (forward and side)
- Bulgarian split squats
- Walking lunges with a twist (adds core engagement)
- Single-leg glute bridges
Mobility and Flexibility Work:
- Hip flexor stretches
- Ankle dorsiflexion drills
- Dynamic Warm-ups before sessions (e.g. leg swings, lunges and twists)
- Yoga flows focusing on the hips and hamstrings
Court-Specific Drills:
- Ghosting with exaggerated lunges into the corners
- Shadow swings from lunge positions
- Multi-shuttle or feeder drills focusing on deep retrievals
Pro Tip: Use of Resistance bands to add power to the lunge and recovery.
Recovery Drills:
- Step-backs from deep lunges
- T-position sprints post-lunge
- Footwork circuits with a lunge–lunge-lunge-recovery-split-step combinations
Advanced Tips for Squash Lunging
If you have been able to master the lunge well, here are some advanced tips to take your game further:
Learn to “Slide” (With Caution)
On some court surfaces and with the right shoes, sliding into lunges can be a useful skill. This allows a smoother deceleration and helps absorb impact, especially when reaching low, wide balls. However, it should be learned carefully and under control – improper sliding can lead to injury.
Use Visualisation in Training
When ghosting or practising lunges solo, visualise match scenarios – e.g., your opponent playing a boast or a tight drop. This mental rehearsal helps link your physical movement to tactical awareness, which is crucial during real play.
Pro Tip: Work with your coach to record yourself during practice or match play. Analyse how and when you lunge, how effective it is, and whether you’re recovering properly. Small adjustments in form can make a huge difference over time.
Breathing and Timing
Try to exhale as you reach the lowest point of your lunge and strike the ball. This can help regulate energy, stabilise your core, and promote fluidity during rallies.
Footwear Matters
Invest in high-quality squash shoes with good lateral support and grip. Poor footwear can compromise your lunge mechanics and lead to ankle, knee, or hip strain.
Post-Session Recovery
Lunging places significant stress on the lower body, particularly the quads, glutes, and hip flexors. Make recovery a priority:
- Stretch thoroughly after sessions
- Foam roll the hip flexors, quads and calves
- Consider sports massage to reduce soreness
Mindset: Respecting the Lunge
Many players focus heavily on racket skills or match strategy while undertraining the physical foundations. A powerful lunge is like a good serve in Tennis or Badminton: you might not notice it when it’s working well, but you’ll notice its absence when it’s weak.
Improving your lunges can:
- Add depth to your attacking play
- Give you more time in defence
- Reduce injury risk
Make your overall movement more efficient and composed.
Common Lunge Mistakes to Avoid
- Collapsing the knee: Your front knee should track in line with your toes to avoid injury.
- Overextending: Lunging too far can reduce control and delay recovery.
- Bouncing: Stay grounded; bouncing can throw off your timing and shot consistency.
- Neglecting the non-dominant leg: Train both sides equally to stay balanced and reduce the risk of imbalance-related injury.
Bringing It All Together
The best players don’t just hit better shots – they get into better positions to hit them. Mastering the lunge gives you the platform to play with more confidence, poise, and intensity. It’s not the flashiest part of the game, but it might just be the most important.
The lunge is not just a movement – it’s a skill. Like any Squash skill, it needs to be practised, refined, and built into your training routine. Focus on form first, then layer in speed, endurance, and decision-making. Over time, your ability to lunge powerfully and recover smoothly will become second nature, and your court movement will feel faster, lighter, and more controlled.