5 Surfer Exercises to Use for Cross Training

Have you always wanted to give surfing a shot? Or maybe you already know the basics, but want to up your game.

It’s no secret that surfing takes a lot of practice and skill. One small slip and you’ll find yourself tumbling under a wave.

Whether you’re a newbie or a seasoned vet, there’s always room to improve. One of the best ways to do that is by engaging in some surfer exercises in your free time.



If you’ve never surfed before, your first lesson will start on the sand. You’ll need to practice how to get from laying on the board to standing on it, which takes speed and upper body strength.

That’s why clap pushups are a great cross training exercise.

Start in a standard pushup position. When your chest is just above the floor, push up through your palms, clap your hands together, and land with your palms down on the floor.

This will help build strength and allow you to practice the skills needed to stand up on your board successfully.


Not only can yoga help you improve your surfing skills, but it will also help you release tension created from surfing.

You’ll improve your balance, flexibility, and core strength through yoga which are all critical elements to riding that wave to the end. Learning how to focus on your breathing can help you keep your cool to make smart decisions while in the water.

When you’re done surfing for the day, yoga is a great way to relieve pressure and tightness in your lower back, hips, and chest that can be formed by maintaining the surfer pose all day.


Having powerful legs is one of the most important parts of being a surfer. You need to keep your balance on the board and use your legs to steer.

The dumbbell front squats are a great way to train your legs to be successful on a surfboard.

These are very similar to regular squats. Only they are done while holding dumbbells over your shoulders. When in the squat position, make sure you push through your heels to get back into the standing position.

Not only will this increase leg strength, but it also mimics the standard surfing position and will help you improve your endurance. Plus, holding the dumbbells will help with upper body strength which comes in handy when paddling.


Surf fitness is more than learning how to stay on your board. You’ll also need to be prepared for mistakes and falls.

Squat jumps are done by pushing through your heels, extending your legs, and jumping into the air.

Land back in the squatting position.

This will help you train your hips, knees, and ankles to brace for falls that may occur while surfing. You’ll gain some lower body strength and practice your balance.


Are you looking for a more exciting surf fitness exercise?

Rock climbing can help you in almost every aspect of surfing. You’ll get a full-body workout to increase strength, balance, endurance, flexibility, and dynamic movements.

You’ll be able to control your board better and surf longer without getting tired.


If you want to get serious about surfing, you’ll want to partake in some cross training when you’re not in the water. Follow our guide to the best surfer exercises to hone your skills, and you’ll be an expert in no time.

Are you ready to learn how to surf? Contact us today to learn more about our surf and SUP lessons.