Want more power in your serve, faster footwork, and fewer injuries on the court? Add barre to your routine.

Barre workouts improve strength, balance, mobility, and endurance using low-impact, high-reward movement. And for racquet sport athletes—especially tennis and pickleball players—barre offers cross-training that targets the exact muscle groups and movement patterns you rely on during play.

Why Barre Works for Racquet Sports Players

Stronger core = better balance and rotational power
Flexible hips and shoulders = improved range for reaches and serves
Stable ankles and knees = fewer injuries and faster direction changes
Better posture and alignment = more efficient movement and recovery
Focused movement = enhanced coordination, mindfulness, and body awareness

5 Barre Exercises to Boost Your Game

These barre-based moves strengthen key areas that keep you agile, powerful, and resilient—without pounding your joints.

1. Pliés to Relevés

Builds strength and stability in the calves, ankles, and inner thighs—crucial for lateral movement and quick starts.

Try 3 sets of 16 reps: Start in a wide squat with toes out and heels facing in. Lower into a plié (bend knees), rise to relevé (straighten legs and lift heels), and lower back down into wide squat. Use a wall or barre for balance. You can progress to jumping into first position (aka Plié Pops)!

2. Side-Lying Leg Lifts

Targets glutes, hips, and outer thighs to support hip stability, balance, and reach.

Start on the mat in side lying. Keep hips stacked and core engaged. Lift and lower the top leg with control for 12–16 reps, then switch sides.

3. Side Plank with Arm Reach

Improves shoulder stability and core strength—key for overhead shots and quick reactions.

Hold side plank on forearm. Reach top arm overhead and under rib cage for 30–60 seconds. Modify with knees down.

4. Arabesque Pulses

Strengthens glutes and hamstrings while enhancing posture and balance.

Stand tall, hinge forward slightly, extend one leg back and pulse up 1–2 inches. Perform 20–30 pulses per leg.

5. Standing Arm Circles with Light Weights

Builds shoulder and forearm endurance for long matches and quick swings.

Use 1–3 lb weights or no weights at all. Perform 20 small forward circles, then 20 backward. Repeat 2–3 sets.

Bonus: It’s Gentle on the Joints

Barre delivers all of this with low impact—which means less strain on knees, ankles, and wrists, while still building functional strength and mobility that translates directly to your game.

Final Thoughts

You don’t need a ballet background to reap the benefits of barre. Just a willingness to move with intention.

Try adding these moves to your weekly routine and feel the difference the next time you hit the court—stronger, more balanced, and ready for anything.

Build Court Strength: 5 Barre Moves for Tennis and Pickleball