11 Surfing Workouts to Build Strength and Flexibility

Surfing is an exhilarating sport that demands a combination of strength, flexibility, balance, and endurance. A strong body helps you paddle efficiently, pop up quickly, and maintain stability on the board.

Flexibility ensures smooth movements and reduces the risk of injuries. By incorporating specific workouts into your routine, you can enhance your surfing performance and enjoy longer more effortless rides.

These exercises will target key muscle groups, helping you build endurance, prevent injuries, and increase control over your movements in the water. Whether you are a beginner or an advanced surfer, these workouts will take your skills to the next level.

1. Paddle Simulations with Resistance Bands

Why it helps: Strengthens the shoulders, back, and arms for better paddling endurance. Surfers tire quickly in the water without strong paddling muscles and struggle to catch waves efficiently. Paddle simulations with resistance bands help mimic real-life paddling movements, ensuring your muscles are conditioned for long surf sessions.

How to do it:

• Attach a resistance band to a stable anchor at waist height.
• Hold the band handles and mimic a paddling motion while standing.
• Keep a slow and controlled movement, engaging your core and upper back.
• Perform 3 sets of 20 repetitions per arm.

Pro Tip: Increase resistance as you build strength to mimic real paddling conditions. You can also lie on a stability ball while doing this exercise to engage your core even more.

2. Medicine Ball Throws

Why it helps: Develops explosive upper body power and improves quick directional changes on the board. Surfing requires fast reactions to shifting waves and unexpected movements. This exercise builds rotational strength and teaches your muscles to generate power quickly.

How to do it:

• Hold a medicine ball with both hands while standing with feet shoulder-width apart.
• Twist your torso and throw the ball forcefully against a wall or to a partner.
• Catch it and repeat, focusing on rotational power.
• Repeat for 3 sets of 15 reps.

Pro Tip: Use a heavier ball for strength training and a lighter one for speed training. Try performing the exercise in a split stance to mimic surfing movements.

3. Chin-Ups

Why it helps: Strengthens the back, shoulders, and arms, improving paddling power and endurance. Surfing requires a lot of upper body strength, and chin-ups are one of the best exercises to build that strength efficiently.

How to do it:

• Grip a pull-up bar with palms facing towards you.
• Engage your core and pull yourself up until your chin is above the bar.
• Lower yourself slowly to maximize muscle activation.
• Perform 3 sets of 8-12 reps.

Pro Tip: If you’re a beginner, use resistance bands for assistance, or try weighted chin-ups for an added challenge.

4. Front Squats

Why it helps: Builds lower body strength, aiding in quick pop-ups and strong balance. Surfing demands leg endurance and explosive power to maneuver the board effectively.

How to do it:

• Hold a barbell or dumbbell at shoulder height with elbows up.
• Lower into a squat while keeping your back straight and chest lifted.
• Push back up to standing, engaging your glutes and core.
• Perform 3 sets of 12 reps.

Pro Tip: Keep your core engaged for stability and better posture. If you don’t have weights, try single-leg squats for an extra challenge.

5. Push-Ups

Why it helps: It builds chest, shoulder, and core strength to improve paddling and pop-ups. Push-ups mimic the motion of popping up on a surfboard, making them a functional exercise for surfers.

How to do it:

• Place hands shoulder-width apart on the floor.
• Keep your body in a straight line from head to toe.
• Lower yourself down until your chest nearly touches the ground.
• Push back up while keeping your core tight.
• Perform 3 sets of 15 reps.

Pro Tip: Try variations like diamond or wide-grip push-ups to target different muscles. For an advanced challenge, add a clap push-up to build explosive power.

6. Planks

Why it helps: Strengthens the core for better balance and stability on the board. A strong core allows surfers to stay steady and react quickly to wave movements.

How to do it:

• Get into a forearm plank position, keeping your body in a straight line.
• Hold for 30-60 seconds, engaging your glutes and abs.
• Perform 3 rounds.

Pro Tip: Add side planks or plank-to-push-up variations to improve rotational strength.

7. Dynamic Stretching (Leg Kicks, Trunk Twists)

Why it helps: Increases flexibility and reduces injury risk. Tight muscles can limit movement and make it harder to perform quick surfing maneuvers.

How to do it:

• Perform controlled leg swings forward and sideways.
• Rotate your torso while standing with feet shoulder-width apart.
• Do 3 sets of 10 per side.

Pro Tip: Include these movements in your warm-up before every surf session to enhance mobility.

8. Hip Mobility Exercises (90/90 Tilts)

Why it helps: It improves hip flexibility, allowing better board control and maneuverability. Good hip mobility also allows for smoother transitions between movements.

How to do it:

• Sit on the floor with one leg bent at 90 degrees in front and the other behind at 90 degrees.
• Slowly switch sides, keeping your chest upright.
• Perform 3 sets of 8 reps.

Pro Tip: Perform this exercise daily to maintain optimal mobility.

9. Swimming

Why it helps: Swimming mimics paddling movements and builds cardiovascular endurance. It is one of the best conditioning exercises for surfers.

How to do it:

• Incorporate freestyle swimming into your routine.
• Swim for at least 20-30 minutes, 2-3 times weekly.

Pro Tip: Use interval training (short bursts of high effort followed by rest) to simulate the intensity of paddling.

10. Yoga Poses (Cobra Pose, Downward Dog)

Why it helps: Yoga enhances flexibility, balance, and mental focus. It also helps surfers stay limber and maintain good posture on the board.

How to do it:

• Perform a series of yoga poses focusing on backbends and hamstring stretches.
• Hold each pose for 30 seconds.

Pro Tip: Add yoga to your recovery routine to ease muscle tension after surfing.

11. Balance Training (Bosu Ball Exercises)

Why it helps: It improves stability on an unstable surface, similar to a surfboard.

How to do it:

• Perform squats or stance holds on a Bosu ball.
• Try single-leg exercises for added difficulty.

Pro Tip: Use a wobbleboard for an extra challenge. Practicing on an unstable surface simulates real surfing conditions.

Conclusion

Improving strength and flexibility is crucial for becoming a better surfer. Incorporating these 11 exercises into your workout routine will enhance your paddling endurance, pop-up speed, and overall stability on the board.

Remember to stay consistent, listen to your body, and have fun progressing in your surfing journey!

FAQs

1. How often should I do these workouts?
Aim for 3-4 times a week, allowing rest days for recovery.

2. Can beginners do these exercises?
Yes! Start with bodyweight versions and gradually add resistance as you get stronger.

3. Do I need special equipment?
Some exercises require a pull-up bar, resistance bands, or a Bosu ball, but many can be done with just body weight.

4. How long before I see improvements?
With consistency, expect noticeable improvements in 4-6 weeks.

5. Should I warm up before working out?
Absolutely! A proper warm-up reduces injury risk and improves workout performance.

By adding these exercises to your training, you’ll develop the strength and flexibility needed to surf better and longer while reducing injury risks. Stay consistent, stay motivated, and keep catching those waves!