Surf Workout

Learn to surf at Slide Surfcamp

Get Fit for Your Next Surf Trip

The fascination of surfing lies in the fact that every surf session is unique. The ocean is unpredictable, every wave breaks differently, and there are countless factors that influence your time in the water. That is exactly what makes every surf session an adventure. To feel more confident and controlled in the ocean, it helps to prepare your body before your next surf trip. Regular surf fitness training improves your strength, balance, coordination and overall performance in the water.

Exercise 1: PUSH-UPS WITH SIDESTANCE

Starting position: Classic push-up position with your hands on dumbbells (2-5 kg).
How to do it: Lower your body by bending your arms until your chest is just above the floor. Push back up into the starting position and pull the right dumbbell towards your shoulder. Bring the dumbbell back down and rotate your body into a side plank. Return to the push-up position and repeat the same on the other side.
Main muscles worked: Core muscles, chest (pectoralis), shoulders, abs.
Tips: Keep your core and glutes tight. Your body should stay in a straight line—no arching your back!

Exercise 2: KETTLEBELL SWING

Starting position: Stand with your feet hip-width apart, toes slightly pointing out. Hold a kettlebell (or a water bottle filled with sand) overhead.
How to do it: Swing the kettlebell down between your legs with straight arms, bending your knees as you go. Then drive it back up, using the power from your legs and hips.
Tips: Keep your abs tight the whole time!

Exercise 3: ONE LEG SQUAT

Starting position: Stand with your feet hip-width apart.
How to do it: Lift your right knee towards your chest and stretch the leg out in front of you. Bend your standing leg as much as you can while keeping your balance. Extend your arms straight out in line with your torso (you can add weight if you want). Then switch sides and repeat with the other leg.
Main muscles worked: Quads (thighs) and core.
Tips: Only go as low as you can while keeping your back straight. And make sure your knee doesn’t go past your toes!

Exercise 4: BACK EXTENSIONS WITH BUTTERFLIES

Starting position: Lie on your stomach over a stability ball. Feet are pressed into the floor, knees bent. Bring your elbows together in front of your chest with your arms bent.
How to do it: Engage your core, lift your upper body slightly, and move your bent arms back into a “U” shape, squeezing your shoulder blades together.
Main muscles worked: Shoulders and entire back.
Tips: Keep your abs and glutes tight the whole time. Avoid arching your lower back!

Exercise 5: BACK LUNGES WITH ROTATION

Starting position: Stand tall, holding dumbbells straight out in front of you.
How to do it: Take a big step back with your right leg into a lunge and twist your upper body to the left. Come back to the starting position and switch sides.
Main muscles worked: Hamstrings, glutes, shoulders, and core.
Tips: Keep your abs and glutes engaged the whole time!

Exercise 6: SHOULDER ROLL OUT WITH BALL

Starting position: Kneel down (use sand or a cushion for comfort). Keep your upper body upright and lower legs bent. Place your hands on the ball in front of you.
How to do it: Push your hips and torso forward in one straight line until your arms are resting on the ball. Then roll back to the starting position.
Main muscles worked: Shoulders, back, glutes, and hamstrings.
Tips: Keep your core and glutes tight to stay stable!

Exercise 7: SINGLE-LEG HIP LIFT WITH BALL

Starting position: Lie on your back with your heels resting on a gym ball. Head and shoulders stay on the floor, arms relaxed by your sides.
How to do it: Press your left foot into the ball and pull it towards your glutes. At the same time, bring your right knee towards your chest. Roll back to the starting position and switch sides.
Main muscles worked: Hamstrings, calves, glutes, lower back, and abs.
Tips: Engage your core and glutes to keep everything stable!