Best Leg Workouts for Surfers

Stronger Legs WILL Improve Your Surfing

Here’s a quick video for you guys.

Two great movements, one advanced, one for beginners, to really improve not only your strength, and stronger legs but your stability as well.

These would be great additions to the workout program you’ve already downloaded, or switch out the lateral lunges for a few reps of this workout.

Watch the video here

Why is it important to get strong on a Single Leg?

As a surfer, your legs, and body are constantly dealing with dynamic forces generated from varying board movements depending on the slant of the wave face, air dropping, turning….

all the movements that make you a fly surfer.

When your body is dealing with these non linear forces it is recruiting all sorts of muscles, constantly changing rates of muscle contraction, and continuously adapting itself to remain balanced.

Working to get strong on one leg is a step in the direction of training your body to deal with varying dynamic forces….

in the end making you more injury resistant, and simply stronger.

Stronger Legs = Better Surfing

Improving Your Surfing with Stronger Legs

It’s no secret that surfing requires a lot of lower body strength and stability.

Whether you’re popping up, carving down the face of a wave, or pumping for speed, your legs are doing most of the work.

By focusing on building stronger legs, you’ll not only improve your surfing performance but also decrease your risk of injury.

The Benefits of Durable Legs for Surfing

– Better balance and stability on the board

– Improved speed and power to catch more waves

– Increased endurance for longer sessions in the water

– Decreased likelihood of strains, sprains, and other injuries affecting the legs.

Exercises to Build Strong Legs

When it comes to building leg strength, there are a variety of exercises you can do both in and out of the water.

Some effective exercises for surfers include:

Single Leg Squats

As mentioned before, this is a great exercise to improve your stability and balance while building strength in your legs.

Jump Squats

Explosive movements like jump squats can help improve your power and speed on the board.

Lateral Lunges

These will help strengthen the muscles on the side of your legs, which are important for turning and maneuvering on the board.

By incorporating these exercises into your regular workout routine, you’ll start to notice improvements in your surfing performance in no time.

“Strong legs are the foundation for good surfing. By incorporating these exercises into your routine, you’ll be well on your way to improving your surfing performance, and staying injury-free.”

Remember, it’s important to focus on proper form and technique when doing these exercises to avoid injury.

Additionally, be sure to warm up properly before any leg workouts or surf session, and listen to your body if you start to feel any pain or discomfort.

Advanced Leg Exercises For Strong Legs

While basic leg workouts like squats and lunges are crucial for developing strength, advanced variations can take your surfing performance to the next level.

Here are a few of the best leg workouts and advanced exercises to consider incorporating into your routine:

1. Pistol Squats

Pistol squats are an excellent way to challenge your balance, strength, and flexibility—all of which are essential for surfing.

This unilateral movement mimics the dynamic nature of surfing, where you often find yourself relying on one leg for stability and power. Start by mastering the movement without weights, then gradually add resistance as you become more proficient.

2. Bulgarian Split Squats

Bulgarian split squats target the quads, hamstrings, and glutes while also improving hip mobility and stability. By isolating each leg, you can address any muscular imbalances that may affect your performance on the board.

Experiment with different foot placements and depths to find the variation that works best for you.

3. Box Jumps

Box jumps are a plyometric exercise that develops explosive power and reactive strength—qualities that can enhance your ability to generate speed and maneuver on the waves.

Start with a lower box height and focus on landing softly with proper mechanics. As you become more proficient, gradually increase the height and intensity of the jumps.

In addition to strength training, mobility and stability are crucial components of a well-rounded surf training program. Incorporating exercises that improve range of motion, joint stability, and proprioception can help reduce the risk of injury and enhance your overall performance.

1. Foam Rolling and Stretching

Foam rolling and stretching can help alleviate muscle tension, improve flexibility, and enhance recovery. Focus on areas prone to tightness, such as the hips, hamstrings, calves, and lower back. Spend at least 5-10 minutes before and after your leg workouts or surf sessions to release tension and improve mobility.

2. Balance and Proprioception Drills

Balance and proprioception drills are essential for improving stability and coordination on the board.

Exercises like single-leg balance holds, wobble board exercises, and stability ball movements can help train the small stabilizing muscles around the ankles, knees, and hips.

Aim to incorporate these drills into your warm-up or cool-down routine to enhance your body awareness and control.