11 Best Surfing Flexibility Exercises (for beginners)
Introduction to Surfing Flexibility Exercises
Your flexibility is a key skill to work on if you want to fully enjoy your surf holiday at the best surf camp — Original Surf Morocco in Tamraght. You might wonder why flexibility matters so much in surfing. Well, being able to move freely helps you pop up smoothly, turn your board with control, and maneuver through waves with flow. A loose, mobile surfer is also less likely to get injured. That’s why we’ve put together this list of the 11 best surfing flexibility exercises that anyone — even beginners — can start practicing.
Before you jump straight on your surfboard, remember: surfing involves a wide range of motion. Your body needs to be ready to handle high-energy movements. Incorporating surf stretching exercises into your routine is the foundation for building strength, agility, and balance in the water.
Want to know how? Let’s dive in.
1. Jumping Jacks for Surfing Warm-Up
Jumping jacks are one of the simplest and most effective ways to warm up before a surf session. Even if you haven’t exercised in a while, this movement boosts your heart rate and loosens up your torso, legs, and arms — perfect for preparing your body for surfing flexibility exercises.
How to do it:
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Stand tall with your feet together and arms at your sides.
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Slightly bend your knees and jump, spreading your legs shoulder-width apart as you raise your arms overhead.
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Jump again to return to your starting position.
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Repeat continuously for 30–60 seconds.
Pro tip: Inhale before jumping, exhale as you spread your arms and legs. Wear athletic shoes to avoid slipping.
2. Deep Squats for Hip Mobility Surfing Flexibility Exercises
Your hips play a major role in your twists, turns, and balance while riding waves. The deep squat is one of the most beneficial surfing flexibility exercises because it strengthens your hips, knees, ankles, and spine — all essential for a stable stance on your board.
How to do it:
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Stand with your feet shoulder-width apart, chest up, and arms extended forward.
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Keep your weight on your heels and slowly lower into a deep squat.
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Go down until your hips drop below your knees.
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Push through your heels to return to standing.
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Hold for 30 seconds and do 2 sets.
Pro tip: Squeeze your glutes as you rise and keep your knees aligned with your toes.
3. Child’s Pose for Hip and Back Flexibility
The Child’s Pose gently opens your hips and stretches your lower back — two areas surfers rely on for mobility and power. It’s an easy, restorative stretch ideal for both warm-up and recovery.
How to do it:
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Kneel on the floor with knees apart and big toes touching.
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Stretch your arms forward and lower your torso until your forehead touches the mat.
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Relax your shoulders away from your ears.
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Hold for 30 seconds, then return to the starting position.
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Repeat twice.
Pro tip: Skip this pose if you have knee injuries. Always stay within your comfortable range of motion.
4. Bottom Leg Lifts for Core and Hip Stability
The bottom leg lift strengthens your inner thighs, hips, and core — all key for maintaining balance and control while surfing. It’s a simple yet powerful surf stretching exercise.
How to do it:
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Lie on one side with legs extended in a slight banana shape.
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Place your top leg in front of your bottom leg and rest your head on your hand.
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Lift your bottom leg slowly, keeping it straight, then lower it back down.
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Switch sides.
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Do 14 reps on each leg.
Pro tip: Engage your core to stay stable and aligned throughout each lift.
5. Curtsy Lunges for Glute and Quad Flexibility
This movement targets your glutes, quads, and inner thighs, improving both flexibility and balance. The crossing motion builds stability for quick, agile turns on your surfboard.
How to do it:
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Stand with your feet hip-width apart.
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Step your right foot behind your left and bend both knees into a lunge.
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Return to standing and repeat 14 times per leg.
Pro tip: Move slowly and keep your core engaged to maintain balance.
6. Side Leg Circles for Core and Hip Strength
Side leg circles are one of the best flexibility exercises for surfing because they strengthen your glutes, abs, and hip flexors — giving you smoother, more controlled movements on the board.
How to do it:
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Lie on your side with legs stacked and straight.
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Raise your top leg and draw small circles from the hip.
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Reverse direction after each rep.
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Switch sides and repeat.
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Do 14 reps per leg.
Pro tip: Start with smaller circles and increase the size as your control improves.
7. Lying Butterfly Stretch for Hip Opening
This gentle stretch releases tension in the hips and groin, helping surfers maintain better mobility for popping up and maneuvering through waves.
How to do it:
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Lie on your back with knees bent and soles of your feet together.
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Let your knees fall open to the sides.
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Place your hands on your thighs and breathe deeply.
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Hold for 40 seconds and repeat once.
Pro tip: Focus on deep breathing to release tightness in your hips.
8. Quad Stretch with Wall Support for Surfing Flexibility Exercises
This simple but powerful exercise works your quadriceps — crucial muscles for paddling, balance, and pop-ups.
How to do it:
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Stand near a wall and place your right hand on it for support.
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Grab your left foot with your left hand and pull it gently toward your glutes.
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Hold for a few seconds, then switch legs.
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Repeat 5 times per leg.
Pro tip: If you feel pain in your knees or lower back, ease off the stretch.
9. Side-Lying Floor Stretch for Upper Body Mobility
This stretch improves flexibility in your lats and shoulders — essential for powerful paddling and rotation on the board.
How to do it:
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Lie on your right side with your right knee bent and left leg straight.
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Extend both arms overhead and stack them.
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Hold for 20 seconds, then switch sides.
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Repeat 5 times each side.
Pro tip: Keep your spine straight and your abs engaged for better alignment.
10. Cat-Cow Pose for Spinal Flexibility
The Cat-Cow Pose is one of the most effective surfing flexibility exercises for your spine. It improves posture, increases range of motion, and helps your body move fluidly — exactly what you need for surfing.
How to do it:
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Get on your hands and knees with wrists under shoulders and knees under hips.
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Inhale, drop your belly, and lift your chest (Cow Pose).
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Exhale, round your spine, and tuck your chin (Cat Pose).
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Continue for 40 seconds or 10 rounds.
Pro tip: Practice on an empty stomach and move slowly with your breath.
11. Floor Tricep Dips for Upper Body Strength
Strong arms and shoulders are essential for paddling and popping up. Floor tricep dips improve flexibility, coordination, and upper-body endurance.
How to do it:
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Sit on the floor with knees bent and hands behind you, fingers pointing toward your body.
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Lift your hips slightly and bend your elbows to lower your body.
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Extend your arms to return to start.
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Repeat 18 reps.
Pro tip: Keep shoulders relaxed and avoid dipping too low to prevent strain.
Final Thoughts on Surfing Flexibility Exercises
If you want to enjoy the best surfing experience during your surf holiday, start incorporating these surfing flexibility exercises into your daily routine. Practicing them consistently will increase your range of motion, improve your balance, and reduce your risk of injury.
Over time, your body — especially your hips and lower back — will become more agile, making popping up and maneuvering on the waves effortless.
Have questions or want to share your progress? Let us know in the comments below — or come experience surf and yoga training in person at Original Surf Morocco. 🌊
Top Surf Paddling Workouts: Build Strength, Endurance & Flexibility
Introduction To Surf Paddling Workouts
Did you know that surfers spend up to 80% of their time paddling rather than riding waves? 🏄♂️ Strong paddling isn’t just about fitness — it’s the difference between catching more waves or missing them, feeling fresh in the water or burning out fast. That is the main reason why in this blog we talk about the importance of surf paddling workouts.
That’s why training your shoulders, back, triceps, and core is essential before your next surf trip. The good news? You don’t need fancy gym equipment — just bodyweight exercises that mimic the exact movements you’ll use while surfing.
Whether you’re coming for a surf holiday in Morocco or practicing at home, these surf paddling exercises will help you boost power, improve endurance, and protect your shoulders from injury.
Quick List: Best Surf Paddling Workouts
- Side Arm Raise
- Arm Raises
- Arm Circles (Clockwise & Counterclockwise)
- Diamond Push-ups
- Inchworms
- Cat-Cow Pose
- Floor Tricep Dips
- Push-ups with Rotation
- Hover Push-ups
- Swimmer & Superman
- Modified Push-ups Low Hold
- Triceps Stretch (Left & Right)
- Standing Biceps Stretch
Why Paddling Strength Matters
Before we dive in, here’s why training for paddling makes such a big difference:
- Surfers spend most of their session paddling, not riding waves.
- Strong paddling muscles = more waves caught and less fatigue.
- Good shoulder mobility and core control reduce the risk of surf injuries.
- Building endurance means you’ll have energy left for those perfect sets.
Best Surf Paddling Workouts
1. Side Arm Raise
Targets the lateral deltoids (shoulders) — key muscles used in paddling.
How to do it:
- Stand with feet shoulder-width apart, arms at your sides, palms in.
- Raise your arms to the side until they’re at shoulder height.
- Slowly return to starting position.
Reps: 10
Pro tip: Keep your spine straight and breathe steadily.
2. Arm Raises
Helps loosen shoulders and correct strength imbalances.
How to do it:
- Stand with feet shoulder-width apart.
- Raise both arms overhead, keeping elbows straight.
Lower back down and repeat.
Reps: 10
Pro tip: Avoid craning your neck forward — keep a neutral spine.
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3. Arm Circles (Clockwise & Counterclockwise)
A simple warm-up to build endurance and loosen shoulders.
How to do it:
- Extend arms to the side at shoulder height.
- Make small circles forward (clockwise), then backward (counterclockwise).
- Gradually increase circle size.
Reps: 10 forward + 10 backward
Pro tip: Keep arms fully extended for best results.
- Diamond push-ups
4. Diamond Push-ups
Strengthens triceps, chest, and shoulders for long paddling sessions.
How to do it:
- Get into push-up position, hands forming a diamond under your chest.
- Lower until chest nearly touches the floor.
- Push back up to starting position.
Reps: 12–14
Pro tip: Drop to your knees if too difficult at first.
5. Inchworms
Full-body warm-up that improves mobility and shoulder endurance.
How to do it:
- Stand tall, then hinge forward and place palms on the floor.
- Walk hands forward into a plank position.
- Walk hands back toward feet and stand up.
Reps: 12–14
Pro tip: Move slowly and engage your core throughout.
6. Cat-Cow Pose
A yoga flow that warms up the spine and improves balance.
How to do it:
- Start on hands and knees.
- Inhale: lift your head, drop your belly, roll shoulders back.
- Exhale: round your back, bringing chin toward chest.
Time: 40 seconds
Pro tip: Keep hands under shoulders and knees under hips.
7. Floor Tricep Dips
Strengthens triceps and core stability for better paddle endurance.
How to do it:
- Sit with feet flat, hands beside glutes.
- Lift hips off the ground.
- Bend elbows to lower body, then push back up.
Reps: 12–14
Pro tip: Keep abs tight and avoid dropping hips.
8. Push-ups with Rotation is A Great Surf Paddling Workouts
Improves upper-body strength, core stability, and balance.
How to do it:
- Start in push-up position.
- Perform one push-up.
- Rotate into side plank, extending one arm overhead.
- Return to plank and repeat on other side.
Reps: 12–14
Pro tip: Shaking abs mean they’re working — keep form steady.
9. Hover Push-ups
Builds endurance in shoulders, chest, and triceps.
How to do it:
- Start in push-up position, hands wider than shoulders.
- Lower until arms are parallel to the ground.
- Shift body slightly left and right before pushing back up.
Reps: 12–14
Pro tip: Keep breathing steady and core engaged.
10. Swimmer & Superman
Strengthens back and core muscles for powerful paddling.
How to do it:
- Lie flat on stomach, arms extended overhead.
- Lift opposite arm and leg at the same time.
- Alternate sides.
Reps: 16
Pro tip: Keep neck neutral — avoid straining forward.
11. Modified Push-ups Low Hold
Great for beginners building tricep strength.
How to do it:
- Start in push-up position with knees on ground.
- Lower until elbows are at 90 degrees.
- Hold for 30 seconds.
Pro tip: Keep hands under shoulders and breathe normally.
12. Triceps Stretch (Left & Right)
Loosens triceps, shoulders, and back for smoother paddling.
How to do it:
- Raise one arm, bend elbow toward back.
- Use other hand to gently press elbow.
Hold for 30 seconds per side.
13. Standing Biceps Stretch
Improves flexibility in biceps, shoulders, and chest.
How to do it:
- Stand beside a wall with arm extended.
- Place palm on wall and rotate body away gently.
- Hold for 30 seconds, switch arms.
Final Thoughts
Strong paddling means more waves, less fatigue, and fewer injuries. These surf paddling exercises are simple, equipment-free, and perfect to practice before your next surf holiday.
At Original Surf Morocco in Tamraght, we combine surf coaching with daily training and yoga to help you build strength, flexibility, and endurance — so you can catch more waves and enjoy every session. 🌊✨
👉 Ready to put your training into practice? Join us for a surf holiday in Morocco and feel the difference in the water.
FAQ About Surf Paddling Workouts
1. How to train for paddling surfing?
Training for paddling is about building endurance, strength, and mobility in the muscles you use while lying on a surfboard. Here’s how to prepare:
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Swimming: Especially freestyle and butterfly — best way to mimic surf paddling.
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Cardio: Running, rowing, or cycling to boost stamina for long paddle-outs.
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Strength exercises:
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Push-ups (shoulders and chest)
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Lat pull-downs or pull-ups (back strength)
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Plank variations (core stability)
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Dumbbell rows (upper back and arms)
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Flexibility & mobility: Shoulder stretches and yoga (cobra pose, upward dog) to keep shoulders loose and avoid injury.
Consistency is key — even a 20–30 min focused workout 3 times a week will improve paddle endurance in the water.
2. Is paddling a surfboard one of the best surf paddling workouts?
Yes — paddling is an excellent full-body workout. It:
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Builds upper body strength (shoulders, arms, chest, and back).
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Strengthens the core for balance and stability.
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Improves cardiovascular endurance since you’re constantly moving against water resistance.
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Burns calories and enhances overall fitness.
Surfers often say they spend more time paddling than actually riding waves — so yes, it’s a workout on its own!
3. How to paddle efficiently when surfing?
Efficient paddling is about technique, not just strength:
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Lie centered on your board — keep your chest slightly raised, nose of the board just above the water.
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Use long, deep strokes — fingers slightly cupped, pulling through the water in smooth arcs.
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Alternate arms rhythmically (like freestyle swimming), avoiding splashy, shallow strokes.
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Engage your core — don’t arch your back too much, let your abs support you.
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Relax and breathe steadily — wasting energy leads to early fatigue.
Think of it as gliding through the water, not fighting against it.
4. What muscles are used in surf paddling workouts?
Paddling engages a wide network of muscles:
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Latissimus dorsi (lats): The main “pulling” muscles in your back.
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Deltoids (shoulders): For arm rotation and stroke power.
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Triceps: Extending the arms through the stroke.
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Pectorals (chest): Helping with arm drive and push-ups on the board.
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Core (abs, obliques, lower back): Keeping balance and stabilizing your body position.
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Legs (lightly): Used to stabilize and keep your body aligned on the board.
In short: it’s a full-body workout, but your back, shoulders, arms, and core do the heavy lifting.