Surfing as a sport requires a decent level of fitness, and in this blog, we will share the top 10 surf strength exercises with no equipment.

Surfing in Morocco is incredibly fun. You have sun all year around, warm waters, amazing culture, forgiving waves, delicious food, and friendly people. Unlike other sports, it has developed into a lifestyle, which has made it mainstream. So, more and more people are giving it a go. Though it’s massive fun, surfing can be physically demanding for the unfit person, especially if you do it a few days in a row. And that is exactly what our guests experience when they book a surf holiday with us at Original Surf Morocco.

Thus, there are surf strength exercises that enhance your stamina and help you build the strength needed to endure the physically demanding aspect of surfing. In this blog, we will give you a list of 10 effective exercises that will boost the necessary strength needed for surfing.

What You Will Get From the Surf Strength Exercises

Surfing involves a good mix of strength, flexibility, power, fluidity, and speed. As a beginner surfer, the risk of injuring your body is high if you’re not that fit. So, to be safe and minimise the risk of injury, it is better to follow a few surf strengthening exercises to keep you fit and physically at your best.

The health benefits are:

• Core strength
• Hip mobility
• Balanced musculature
• Powerful posterior chain
• Solid aerobic and anaerobic energy systems
• Ankle strength and mobility.

“I work out to improve the function of my quads, glutes, calves, and ankles”- Kai Lenny, a big wave surfer from Maui, Hawaii.

 

Best Surfing Strength Exercises

 

1: Jumping Jacks

 

 

This one is very easy for you! The jumping jacks are effective to warm up your body to prepare you for the ride in the water. It helps to activate various muscle groups and energizing the whole body.

So to build your surfing strength, you can use the jumping jacks to work on your calves, upper back, glutes, quadriceps, and heart rate.

How to do:

• Stand upright with your arms at your side and your feet together
• In one move, jump your feet out to the sides with your arms raised above your head
• Reverse the motion back to the starting position immediately.

Complete 2 sets 30 reps each.

Useful Hints: Stay light on the ground always and keep your arms straight. This engages your core the more.

 

2: Mountain Climber

 

 

Oh, I must say the mountain climber is one hell of a total body exercise that is a must for a beginner who wants to enjoy a surf holiday. It is effective for improving your strength and balance in the water.

When you do the mountain climbers, you’re going to be utilizing a lot of muscles and areas that are needed for mastering surf. This surfing strength workout activates your upper thigh down to your shoulder, and it connects the powerful core from your lower and upper body.

How to do it:

• Get into a plank position keeping your hands on the ground and shoulder-width apart.
• Draw your stomach in and raise your glutes towards your chest.
• Keep your head in alignment and your abs engaged.
• Pull your right knee in and out as fast as you can
• Switch to your left leg and repeat the pulling process with the other knee out.

Do 2 sets 30 reps each.

Useful Hints: Keep your feet moving in a single direction and do not raise your butt beyond your shoulder level. Alternate your inhaling and exhaling with each leg switch.

 

3: Knee push-ups

 

 

Knee push-ups are an effective surfing strength exercise that is beneficial to help you challenge your core and develop all muscle groups at a gradual pace.

This is one of the surf strength and conditioning exercises we often recommend for beginner surfers. It gets you into that great state that helps you change how you feel about yourself.

How to do it:

• Start in a high-plank position with your spine long and your shoulders above your wrists. Place your arms straight underneath your shoulders. You can place your hand in a diamond shape position, which works well to target your triceps.
• Drop to your knees, and roll to the top of your knee to protect your knee caps.
• Free your elbows to bend and lower your chest to the ground
• Push your hands into the floor to raise your body back to the starting position.

Do 3 sets12 reps each.

Useful Hints: Use a full range of motion to lower your chest in between your hands. Also, to avoid injury, always ensure you move your head and shoulder forward of your hands as you lower down. Try to focus more on quality rather than quantity.

 

4: Burpees

 

 

 

You need to master the pop-up before you can ride on a wave. The surfer burpee helps you improve on the quick transition from lying face down on the board to standing upright.

This strength training exercise for surfing works your abs, hamstrings, hip flexors, quads, glutes, arms, chest, and shoulders.

How to do it:

• Stand straight and keep your feet shoulder-width apart
• Get into a squat position and place both hands in front of your feet.
• Jump back to allow your legs to extend fully into a plank position, and keep your back flat.
• Lower your chest to the ground, do a push-up, and quickly make a jump with your feet to land softly in a squat position
• Reach your hands above your head and jump up.
• Land and quickly get into a squat position for another rep

Do 3 sets 10 reps each.                                                                                  

Useful Hints: Keep your core tight all the time. Avoid arching your back and maintain a steady breathing pattern.

 

5: Russian Twist

 

 

To fully enjoy surfing, you need to work on your core power to safely turn. That’s what the Russian twists help you achieve. It helps to strengthen your core and develop your mobility.

And take note that you’ll need to do lots turning with your surfboard. So Russian twists prepare you for that. The beauty is that it helps you beyond surfing by improving your mobility for your day-to-day activities.

How to do it:

• Sit on a mat, bend your knees and keep your foot just a foot away from your buttocks.
• Lean backward a bit without arching your spine. It can be hard keeping your back upright, but ensure you don’t arch your back.
• Stretch out your arms and place one on top of the other. Keep your hands at your ribcage level.
• Slowly twist and ribs (upper body) to the right. The movement shouldn’t come from your arms.
• Exhale and slowly twist to your left side. This makes one rep.

Do 2 sets and 30 reps (both sides equals one rep)

Useful Hints: Keep your hips relatively still as you rotate through the upper spine.

 

6: Hindu Push-ups

 

 

You need to be flexible to enjoy surfing as a beginner. The Hindu push-ups are one of the best surfing strengthening exercises you can try. It comprises some compound movements that work more on the upper body. It targets the pectoral (chest muscles), triceps, serratus anterior, deltoids, hip, and flexor, etc.

How to do it:

• Get into a push-up position and keep your feet hip-width apart
• Straighten your back and keep your core tight.
• Move your buttocks up to form an “inverted V”
• Bend your elbows and move your chest to the floor while your buttocks is still up
• Now drop your buttocks down to place your body in a straight-line position
• Push your chest in the upward direction as you straighten your arm to form an upward-facing dog position
• Ensure you put your chest forward and leave your throat open. Pull shoulder blades together while legs stay active and tight.
• Now push your torso to go back to starting position

Do 3 sets and 10 reps each.

Useful Hints: Ensure you keep your core tight while straightening your back. And keep your head up as you assume the upward-facing dog position.

 

7: Walkout

 

A walkout is one of the greatest surfing strength exercises that helps you train and strengthen your anterior core. However, depending on the variation you try, you can also use it to train your upper body part.

This exercise mainly involves shifting your bodyweight onto your hands and walking them forward to keep your body in line from your head to your heels.

How to do it:

• Stand and keep your feet wide apart
• Then bend your body over and reach to the ground, placing your palms just in front of your feet.
• Slowly shift your weight onto your hands and walk them over until your body assumes a straight line.
• Keep walking while you brace your core, keep your back flat, and squeeze your glute.
• Ensure your body forms a straight line, and then reverse back to the starting position.

Do 2 sets and 10 reps each.

Useful Hint: Do not allow your hips to sag low and keep strong elbow during the walkout.

 

8: Bridging

 

The bridging exercise works effectively to improve your overall strength. It trains your core, which helps to improve your posture and balance as you ride on waves.

How to do it:

• Lie on your back without your heels flat on the floor and your hands at your sides.
• Tighten your buttocks and abdominal muscles by pushing your lower back into the floor.
• Raise your hips and squeeze your core to create a straight line from your knee to your shoulders.
• Hold on for up to 20 seconds, and return to your starting position

Do 3 sets and 10 reps each.

Useful Hints: Do not raise your hips too high. Lower your pelvis back to the floor if your hips are dropping as you try to hold the bridge position.

 

9: Squats

 

 

Squats are one of the best surf strength exercises. You need tons of low body power as a beginner, and squats work on your lower back, quads, core, and glutes for a better surfing experience.

More so, squats emphasize on your knees to reduce the risk of a knee injury. It also trains your body to be more stable and centred on the surfboard.

How to do it:

• Stand with your feet shoulder-width apart, chest up, hands on your sides, chip up and look ahead.
• Push your buttocks out as bend at the knees and ankles.
• Get into a squat position while keeping your toes and heels on the ground.
• Then strive to keep your knees at a 90-degree angle.
• Press into your knees to straighten your legs and return to an upright position.

Do 3 sets and 10 reps each.

Useful Hints: Engage your abdominal muscles while squatting to keep your pelvis and spine stable. And remember that it’s not bad to tilt your torso a bit, but don’t round your shoulders forward or collapse your chest.

 

10: Spiderman push-ups

 

 

You may not turn into an actual superhero by trying the Spiderman push-ups, but you’re sure to develop that superhero-level arm to stay on top of your game especially from this workout from our list of the surf strength exercises.

It engages your lower body particularly your quadriceps and hip flexors to improve your strength to surf and stay balanced on the board.

How to do it:

• Get into a plank position with your hands wider than shoulder-distance apart. Your body should form a straight line from your heels to your head.
• Tighten your core and bend your elbows to about 45-degrees backward from your body while lowering your chest toward the floor.
• Draw your right knee up and out to reach your elbow as you keep your chest 2 inches away from the mat.
• Bring your body to the initial position, pushing your elbows to assume the plank shape while you extend your right foot back to the floor.
• Repeat the movement in the opposite direction, bringing your left knee towards your left elbow.
• After each set, place your knees to the ground, kneel and then move to stand.

Do 2 sets and 10 reps each.

Useful Hints: Make sure your body forms a straight line from heels to head as you complete the sets. This helps to prevent injury or low back pain.

 

Surf Strength Exercises Summary 

The above-listed surf strength workout routine is great for building surfing strength as a beginner. They help to make you stronger, fitter, and more physically capable of surfing. And if you want to enjoy the best surfing adventure and relax your body and mind, the Original Surf Camp is the best place to spend your holidays. You also get a chance to enjoy lots of cultural immersions in Morroco, including the local cuisines, activities around the magical Agadir province, and different type of excursions.

Frequently Asked Questions

How do you build strength for surfing?

To build strength for surfing, focus on functional exercises that enhance paddling power, core stability, and lower body endurance. Incorporate:

• Paddle endurance: Swimming, rowing, or using a resistance band for paddling motions.

• Core strength: Planks, Russian twists, and hanging leg raises to improve balance and stability.

• Leg power: Squats, lunges, and explosive jump training to help with pop-ups and carving turns.

• Upper body strength: Push-ups, pull-ups, and shoulder presses to improve paddling efficiency.

• Flexibility & mobility: Yoga and dynamic stretching to prevent injuries and enhance movement.

What is the best exercise for surfing?

The pop-up drill is one of the best exercises for surfing because it mimics the movement of getting up on the board. To do this:

1. Lie on your stomach as if you’re on a surfboard.

2. Place your hands under your chest and push up quickly into a low squat position.

3. Keep your knees bent and feet shoulder-width apart.

4. Land softly to maintain balance, engaging your core and legs.

Other great exercises include burpees, swimming, and resistance band paddling drills.

Does strength training help surfing?

Yes! Strength training improves paddling endurance, explosive power, and balance, making you a stronger and more resilient surfer. A well-rounded strength program focuses on:

• Upper body endurance (push-ups, pull-ups, lat pulldowns) for paddling strength.

• Core stability (planks, rotational exercises) for balance and agility.

• Lower body power (squats, deadlifts) for powerful turns and pop-ups.

• Shoulder & back strength to prevent injuries and improve wave control.

How to get a surfer’s body?

A “surfer’s body” is lean, athletic, and functional, built through a combination of strength training, cardio, and flexibility work. To achieve this:

• Train like a surfer: Focus on bodyweight exercises, resistance training, and endurance workouts.

• Do lots of cardio: Surfing requires stamina, so swimming, running, and cycling help improve endurance.

• Work on mobility: Yoga and dynamic stretching keep joints healthy and improve range of motion.

• Eat like a surfer: A diet rich in lean protein, healthy fats, and complex carbs fuels muscle recovery and energy levels.