Lateral Press
The lateral press trains coordinated movement between the lower and upper body—key for quick lateral changes and powerful shots in pickleball. This exercise mimics how your body loads into one leg and transfers energy across the body when hitting a forehand or backhand. It builds strength, balance, and control, all while reinforcing the kind of rotational stability needed during fast-paced play.
Primary Muscles Used
Lateral Press Instructions
- Grab a resistance band and set it at chest height.
- Place your feet wide apart and squat down putting your weight on your lead leg.
- Hold the band out to your side at your chest.
- First keeping your core tight drive your leg straight back activating your glute.
- Next press your arm across your body.
- Then lean back into your lead leg and bring your arm back to its starting position.
- Repeat.
Front View
Michael's list of benefits for the Lateral Press
- Trains coordinated power transfer from legs to arms.
- Builds lateral strength and stability for quick side-to-side movements
- Strengthens the glutes and core for improved court balance and reaction
- Reinforces rotational control to help with shot accuracy and injury prevention
- Improves body awareness during multi-directional movement
- Great for developing athletic movement patterns specific to pickleball footwork and strikes
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