Leg Exercises For Surfing

Leg Exercises For Surfing

There are lots of great exercises surfers can do to strengthen their legs and improve their performance on the wave. In this article we are just looking at a particular movement pattern which surfers use like the one shown in the picture above, and that is a lateral squat or lateral lunge.

For this movement pattern you need to have reasonable mobility through your hips and a good amount of strength in your glutes, quads and hamstrings.

Below are a few different variations of the lateral squat or lateral lunge exercise which you can do at home or at the gym. For each of the exercises, start  with either your legs already apart or from a standing position for a more advanced version.

Make sure you lunge over to the side by pushing your hips back and keeping your heels on the ground.


Variation #1 – Goblet Lateral Squat

Hold a dumbbell in front of your chest for this variation. Start fairly light and increase the weight once you are familiar with the movement.

Variation #2 – Balance Lateral Squat

For this version you will put your foot on a balance pod, balance board or BOSU to increase the stability challenge.

Variation #3 – Barbell Lateral Squat

This final version is for building even greater strength by using a barbell to increase the weight. Make sure you are competent using dumbbells before attempting this version.

The above exercises will help improve your lower body strength for surfing more powerfully and reducing your risk of leg and knee injuries.

For a comprehensive surf training plan to improve your total body strength and fitness for surfing, including the exact number of sets and reps of each exercise, make sure you download our workouts below…


Download Your Surf Workout Plan

Surf Workout

If you want to get started with a step-by-step surf workout plan that can help enhance your surf fitness and performance in the water, make sure you download Total Surfing Fitness – Functional Training for Surfers

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  1. Jose Marias


    I going to try this exersice during this week.

    Thanks for your help,

  2. reece

    Great exercise Clayton, again thanks for all the information and weekly updates, best thing i ever did was purchase the programs!!!

    1. Clayton

      Awesome to hear Reece!

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