Surfing is an incredible sport that challenges your entire body’s musculature.
Some of the movements involved in surfing can be challenging. Thankfully, certain exercises you can do at home can help you perform better in the waves.
This article suggests 7 exercises that can make you a better and healthier surfer.
Virtually all your muscles are involved when you try to catch a wave.
Simply lying on the board requires abdominal strength as you float in the water.
When you paddle, you engage your shoulders, triceps, chest, and lats.
When you try to catch a wave, your chest, triceps, and shoulders push you onto your feet, with the support of your glutes, quads, and hamstrings.
Once standing, your lower back and glutes are needed to stay upright.
When riding the wave, your legs and core need to be strong and stable. Your core muscles also help your turn and move on the board.
Surfing is a complex sport that works muscles across your entire body.
Surfing demands short bursts of high energy coupled with a fair amount of lower intensity paddling.
From a conditioning standpoint, a 2012 study recommends that you replicate these conditions in your training. High intensity intervals using compound movements are ideal for most people looking to improve their surfing (1).
From a strength perspective, you need the power to push yourself off the board and stand up quickly. Research has shown that this involves moving about 75 percent of your own body weight in less than a second (2).
You should also work to improve your core stability, which is needed for moving, surfing on, and laying on the board.
Good mobility is also essential in surfing. For instance, you need ankle mobility to stand on the board and shoulder mobility to paddle or to raise your torso off the board when scanning for a new wave.
Lastly, you also need to ensure you’re keeping your joints healthy to prevent injury. In fact, an older 2005 review found that many surfers experience overuse injuries in their shoulders, neck, and lower back from repetitive paddling (3).
Surf training should revolve around high intensity bursts of energy, lower intensity endurance work, core stability training, and full-body mobility work.
The basic exercise: Start with your hands on the ground under your chest, shoulder-width apart, with your fingers pointed slightly outwards. Bring your feet back and get onto your toes. Bring your chest to the ground with control and press back up. Start with 3–4 sets of 5–20 reps
Variations for increased intensity: Add a weighted vest or elevate your feet to make the standard push-up harder.
The power version: Start at the top of the push-up position. Lower yourself into the bottom position of the push-up with control. Then, explode as powerfully as possible upwards to make your hands leave the ground. Add a clap if desired. Land back down as gently as you can and repeat.
The basic exercise: Bring your feet to just outside the hips in a standing position. Push your hips back and down with an upright chest. Descend until your hip reaches below the height of your knees, then come back up. Start with 3–4 sets of 12–15 reps
Variations for increased intensity: Add a dumbbell or kettlebell for more resistance. Hold the weight at your collarbone with both hands.
The power version: Control the descent of the squat. On the way up, add a jump.
The basic exercise: Stand with your feet slightly further apart than hip-width. Bring one foot forward and bend your front knee until your back knee touches the ground, aiming for a 90-degree angle at both knees. Start with 3 sets of 10–15 reps per side.
Variations for increased intensity: Do a Bulgarian split-squat version of this exercise. Place your back foot on a chair behind you instead of the ground. You can also add weight by wearing a weighted vest or holding a dumbbell or kettlebell.
The basic exercise: Place a dumbbell or kettlebell by a bench. Place one knee and hand on the same side on the bench. With your opposite hand, grab the weight and pull it up until it touches your chest, then lower with control. Start with 3 sets of 8–12 reps per side.
Variation: If you have a TRX strap system or two gymnastic rings, you can use them to perform an inverted row. Face the rings or straps above you and pull your body weight up to chest level, keeping your core tight. This is a superb way to increase your shoulder stability.
The basic exercise: Get into a basic push-up position, but instead of using your hands, come down to your elbows. Keep your hips in line with your shoulders and your abs tight. Start with 3 sets of 15–30 seconds.
Variations for increased intensity: Try lifting one foot off the ground during the plank. When that becomes easy, lift the opposite arm straight ahead along with the foot. These variations will really challenge your core.
The basic exercise: This is a fantastic core and shoulder exercise that requires a lot of stability and mobility. Before you add any weight, practice the movement whilst holding a teacup filled with water.
Variations for increased intensity: Once you’ve mastered the teacup version and can perform it without spilling any water, replace the cup with a light dumbbell or kettlebell.
The basic exercise: This is a great shoulder mobility tool to improve the internal and external rotation of your rotator cuff.
Here is an example of a 2-days per week training schedule using the exercises introduced above. Aim to complete this training in addition to your regular surfing sessions.
First, perform 3–5 sets of the below exercises, with 30 seconds of rest in between sets:
Then, perform 2–3 sets of the below, with 1 minute of rest in between sets:
First, perform 3–5 sets of the below exercises, with 30 seconds of rest in between sets:
Then, perform 2–3 sets of the below, with 1 minute of rest in between sets:
Lastly, perform 3 sets of the below, with 30 seconds of rest in between sets:
All these exercises will help prepare you for some of the movements required in the sport of surfing. Yet, the number one thing that will make you a better surfer is to go out and surf.
In a 2017 clinical trial, 17 surfers were introduced to a strength training program. After 5 weeks, their paddling performance increased. However, after developing the requisite amount of strength, their performance stopped climbing.
This indicates that while strength training can help you get stronger and better at surfing, there is a point of diminishing returns when you’ve developed all the strength you need (4).
Another thing to keep in mind is conditioning.
For instance, a 2016 study found that doing paddling intervals in the water using 10 sets of 40-second bouts increased performance. So, next time you hit the water, bring a waterproof stopwatch or a friend along to start working on your conditioning (5).
Surfing is an excellent full-body sport.
If you want to strengthen the muscles involved in surfing or get fitter to perform better in the water, try to add some of these at-home workouts to your routine.
These surfing workouts won’t just improve your performance, but they’ll also improve your overall health. With consistency, you’ll quickly see yourself riding a few more waves than the week before.
Last medically reviewed on June 24, 2022
There are more benefits to hitting the pool than simply cooling off on a hot day. Here's why you'll want to add swimming to your workout routine.
Seawater, spas, and the salty ocean climate may improve well-being.
Research shows ocean water can change your skin microbiome, but experts say it's still safe for most people to dive in.
Myofascial release tools are used to help reduce tension and soothe sore muscles. See which mysofascial release tools our expert hand-picked as the…
Our expert provides an honest, firsthand review of the Fitbit Sense. See whether this smartwatch can help you achieve your health goals.
Creatine supplements are often used to enhance athletic performance and reduce muscle damage. Here are the 10 best creatine supplements for 2022.
Future Fitness is a personalized training app that makes it easier than ever to find a fitness regimen that works for your lifestyle and goals. See…
Researchers say looking away from your screen for 20 seconds or walking around the house or office for 10 minutes is a good way to boost energy
When done correctly, squats can build strength in your lower body and core muscles, boost your calorie burn, help prevent injuries, and improve your…
See what our experts have to say about NordicTrack rowers like the RW600 and RW900 and how they stack up against competitors.