Free shipping on all orders

Free shipping on all orders

The 8 Best Surfing Exercises

surfing exercises

Surfing requires a lot of effort. The pros make it look easy. Just hop on the board, paddle out to the backline, and you're cruising down the wave in no time. However, they are seasoned professionals with years of experience.

These days most pro’s spend a great deal of time training out of the water. This usually involves a series of surf exercises to help keep their body in the best possible shape for competition surfing.

Surfing is a sport that requires time, discipline, and most importantly, practice. Some of us, however, can't make it out to the ocean every week. Some of us are only seasonal surfers who don't live near the ocean. Either way, making sure we remain surf fit is critical for progressing our surf skills.

Surfing exercises

If you're new to surfing, you'll need to work on your fitness so that your body is ready to handle the waves when you get on them. Here are 8 of the best surfing exercises you can do.

1. Pull-ups

A classic exercise and an old playground favorite. However, this time we will be building functional strength to assist in surfing, instead of scaling monkey bars. You will be better able to paddle out past the breakers using this surfing exercise. When you increase your paddle power, you get out to the waves more efficiently, giving yourself more energy to surf down the line.

2. Squats

Healthy joint mobility and lower body strength are crucial to surfing. As a result, the squat is an important surfing exercise to have in your arsenal. Squats come in many different forms, all useful in surfing. Before trying more advanced forms like the pistol squat, start with the front squat. Try squatting on a blue half-ball if you have one handy.

3. Push-ups

The first proper exercise many of us ever did in gym class. The basic surfing exercise is a great way to build upper body strength and endurance. It will show up immediately in two key facets of your surfing: popping up and duck diving. Perform the exercise with explosive force to give you the edge you need in the lineup.

push ups

4. Burpee Box Jumps

Burpee box jumps are perhaps the most intense of all the surfing exercises here. However, this is the exercise that does it all. As a result, you get to train all the major muscle groups involved in pop-ups. The box jump will help you develop the lower body strength you need to balance on the board.

5. Rowing machine

Once you've done a solid session on the rowing machine, then you've pretty much worked all your surf muscles. Besides building lower body strength, it also helps build upper body strength. Also, it is an effective cardio workout that engages the core. As with many fitness blogs, we recommend starting with about 1500m and working your way up from there.

6. The mountain climber

Anyone who has been on a board knows how important the mountain climber is. With this exercise, you become accustomed to standing on your own. You will be able to get better foot placement when performing a pop up by improving your hip flexibility.

7. Lunge

In surfing, the hip movement is so pivotal that you need it to be strong. Almost every aspect of surfing uses it. From the pop-up through to surfing down the line. It’s even important for duck diving. To maintain the flexibility of that joint, we do the lunge. Additionally, the lunges help strengthen our leg muscles.

8. Planking

When it comes to surfing, it's safe to say the core is one of the most important muscles. When you are paddling, balancing on your board, doing the bottom turn, and carving on the wave, your core keeps you sturdy. Planking is an ideal core workout and is arguably one of the most well-known. You can mix up your full planks with side-planks to train different parts of your core.



Create your own surfing routine by mixing and matching these 8 exercises. You don't need to use them in any particular order. While performing all of these exercises, maintaining good form is the most important aspect. In the absence of this, most of these exercises will be ineffective. 

With surfing becoming more and more popular, there are a lot more people in the lineups than before. You will stand in good stead when competing in the water if you follow a good exercise routine.