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11 Workouts Geared Towards Improving Your Surfing


a surfer training in the gym

Surfing is more than just a sport; it's a way of life. The thrill of catching a wave and riding it to shore is unparalleled. However, mastering the art of surfing requires more than just paddling out to sea; it demands strength, balance, endurance, and agility. To excel in this dynamic and exhilarating sport, surf-specific workouts are essential. In this blog post, we will explore some effective exercises and training routines to help you become a surfing sensation. These are 11 workouts geared towards improving your surfing.


Paddle Power:

Surfers queuing up for a massive set of waves

Paddling is a fundamental skill in surfing. Not only for catching waves, but it's also needed as mobility around the lineup. To be an efficient paddler, you need to build upper body strength and endurance. Here's a workout to help you achieve that:

  • Push-ups: Strengthen your arms, chest, and shoulders by incorporating push-ups into your routine. Aim for 3 sets of 15-20 repetitions.

  • Dumbbell Rows: Grab a set of dumbbells and perform rows to target your upper back muscles. Try 3 sets of 12-15 repetitions.

  • Swimming: Incorporate swimming sessions into your workout routine. It's an excellent way to simulate the paddling motion and build endurance.


Core Stability:

a surfer utilizing their core strength to shred a wave

Balancing on your surfboard and landing maneuvers requires a strong core. These exercises will help you maintain stability while riding turbulent and radical sections of waves:



  • Planks: Work on your core strength with planks. Start with 30-second holds and gradually increase the duration.

  • Russian Twists: Strengthen your oblique muscles by doing Russian twists with a medicine ball or dumbbell. Aim for 3 sets of 15-20 reps on each side.

  • Bosu Ball Balance: Improve your balance by incorporating exercises on a Bosu ball, such as squats or lunges.

Leg Strength:

a surfer rides the barrel of a wave

Strong legs are essential for generating speed and maneuvering your board effectively. Try these leg focused workouts to turn like Ethan Ewing:



  • Squats: Perform squats to target your quadriceps, hamstrings, and glutes. Start with bodyweight squats and progress to weighted squats as you get stronger.

  • Lunges: Lunges help build leg strength and improve balance. Do 3 sets of 12-15 reps on each leg.

  • Box Jumps: Enhance your explosive power by incorporating box jumps into your routine.

Flexibility and Mobility:

a surfer practicing yoga

Surfing requires a wide range of quick response motion and adaptability. To prevent injuries and improve flexibility, stretching provides loosened joints and relaxed muscles, which are essential for the dynamic movements in surfing.


  • Yoga: Yoga is excellent for improving flexibility, balance, and mental focus. Consider attending regular yoga classes or following online yoga tutorials.

  • Foam Rolling: Use a foam roller to release tension in your muscles and improve mobility.

Surfing demands dedication and physical prowess in and out of the water. Incorporating surf-specific workouts into your routine will not only improve your performance in the water but also enhance your overall fitness. Remember that consistency is key, and with time and effort, you'll be riding waves with style and confidence. So, grab your board and practice in the water, or hit the gym and practice these workouts to see improved results in your surfing!


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