We’ve previously looked at 5 exercises to improve your paddling and 5 exercises to
improve your pop-up, now let’s look at 5 exercises to improve your wave-riding.
To improve your wave-riding skills beyond just surfing, focusing on areas like upper spine
and hip mobility, trunk rotation strength, anti-rotation strength, and leg power can have a
massive impact.
One often overlooked aspect of surf training is rotational core work. Rotational training
plays a big role in boosting your turning ability since surfing heavily depends on a dynamic
upper spine. It’s crucial to safely generate power through the hips, core, and shoulders.
However, it’s not just about rotating with maximum force; that can lead to injuries if not
done properly.
A well-rounded strength program also emphasises the ability to control and slow down
rotational movements. Learning to absorb these forces through the hips and core, instead
of relying on your lower back, is essential, particularly for surfers.
Research highlights that surfers with superior lower-body strength and stability tend to
perform higher-scoring turns during their rides.
Training for stronger hips and legs extends beyond surfing improvements. Single-leg
exercises help boost stability, balance, and strength in the ankles, knees, hips, and core. A
strong hip region not only improves your surfing but can also protect your knees and lower
back from injuries, not to mention giving you toned glutes.
Here are five key mobility and strength exercises designed to enhance your surfing
performance:
Skater to Curtsy Squat
This move targets the glutes, hamstrings, and quads from different angles. Lean forward,
push your hips back, and squat on one leg while sliding the other foot outward and then
behind your body in a curtsy position. Be sure not to put weight on the sliding foot and
maintain proper knee alignment. For added difficulty, use a weight or weighted vest. Aim
for five reps on each side, where one rep includes sliding out, back, and behind. You can
place an object under the sliding foot for smooth motion.
Step Back and Curtsy Squat
A step up from the previous exercise, this variation involves squatting with one leg on a
raised step (about knee height). Bend from your hips, keeping a neutral spine, and squat
down while extending the free leg backward to gently tap the floor. Return to standing,
then perform a curtsy squat. Keep your knee tracking over your toes throughout. Repeat
this for five reps per side.
Single-Leg Hip Bridge
To build stronger glutes and improve hip stability, lie on your back with one foot on a raised
surface (like a bench) and pull the opposite knee to your chest. Push through the heel to
lift your hips, ensuring you engage your glutes and avoid arching your lower back. Perform
10-15 reps per leg, and you can elevate your foot to increase the challenge.
Russian Twist (for rotational and anti-rotational strength)
Using a small Swiss ball, position yourself so your head and upper back rest on the ball
while your hips are lifted in a bridge. Hold a dumbbell with straight arms, or just use
bodyweight, and slowly rotate your chest to one side, keeping your hips square and lower
back flat. This exercise trains both rotational and anti-rotational strength, depending on
whether you’re using weight or not.
Squat Rotation
Inspired by observing surfers and snowboarders, this exercise builds rotational core
strength from a squat position. Attach a cable at a high position or use a resistance band.
Stand side-on and squat while rotating your upper body, keeping your hips stable. As you
rotate, try to touch the cable handle to your outer foot while lifting your opposite arm. This
movement strengthens your core’s ability to rotate and resist rotation. Aim for 10 reps per
side, focusing on keeping your spine straight and knees aligned.
While in the water, you wouldn’t keep your knee aligned as strictly as you would in training,
these exercises create the foundation for optimal posture, balance, and strength that
transfer to surfing.
For more exercises and surf-specific programs that you can follow from anywhere in the
world, whether you have equipment or not, visit surfstrengthconditioning.com
Article by Michelle Drielsma
