TENNIS.com Fitness Tip of the Week: Improve Your Lower Body

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The seasons change—shouldn’t your game? Consider this quartet of tennis-tuned exercises a starting point to get you inspired and in shape. These training tips—unveiled one per week—will boost your game.

During every point, your ability to recover from being out-of-position is tested. This exercise is meant to make you feel off-balance at first, while developing the glutes for first-step quickness.

Start with your hips shoulder-width apart and hold a small hand weight like a goblet.

Your crossover leg goes backward so that the toe finishes under the opposite shoulder; when the right leg goes back, it goes to the left.

Drop down, keeping your nose, front knee and front toe in a straight line.

As you descend, your crossover knee finishes outside your front heel.

You’ll feel it in the glutes of your front leg.

The key is to go slow and smooth—focus on not teetering and keeping your torso upright.

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