As well as being a whole lot of fun, surfing just so happens to be quite the workout. Riding waves engages nearly every muscle group in the body. So whether you’re paddling out or popping up on the board, surfing makes sure that your entire body is building strength, flexibility, and endurance. With that in mind, this is your surfer’s fitness guide to the muscles used during surfing.
Surfing’s impact on your muscles
Surfing engages virtually every muscle in the body, providing a comprehensive full-body workout. From the core muscles that maintain balance to the upper body muscles used in paddling, and the leg muscles that control the board, surfing challenges the body in unique ways.
While primarily building muscular endurance rather than bulk, regular surfing improves overall fitness, flexibility, and cardiovascular health. The dynamic nature of the sport also enhances balance, coordination, and proprioception.
Core muscles
Your core muscles are a pretty big deal when it comes to surfing performance. Abdominal muscles, obliques, and lower back muscles work continuously to maintain balance and stability on the board. When paddling, the core stabilises the torso. During turns and manoeuvres, it rotates the upper body while keeping the lower body anchored. A strong core is important, as it helps maintain proper form and prevents injury.
Specific core muscles regularly used include:
- Rectus abdominis (six-pack muscles)
- Transverse abdominis (deep core muscles)
- Internal and external obliques
- Erector spinae (lower back muscles)
And if you surf regularly, you can expect these core muscles to improve over time and benefit from overall core stability and power.
Upper body muscles
Even the paddling out stage gives your upper body an intense workout, especially when it comes to the shoulders, chest, and back.
Key upper body muscles used in surfing include:
- Deltoids (shoulder muscles)
- Latissimus dorsi (large back muscles)
- Pectoralis major and minor (chest muscles)
- Trapezius (upper back muscles)
- Biceps and triceps
The repetitive paddling motion builds endurance in these muscle groups. Popping up on the board engages the chest and triceps as surfers push themselves up from a prone position.
Leg muscles
Once up on the board, leg muscles take centre stage. Maintaining balance and steering the board requires continuous engagement of the quadriceps, hamstrings, and calves.
Important leg muscles worked during surfing:
- Quadriceps
- Hamstrings
- Gastrocnemius and soleus (calf muscles)
- Gluteus maximus, medius, and minimus (buttocks muscles)
Squatting low on the board activates the quads and glutes. Turning and carving waves engages the hamstrings and calves, while the constant micro-adjustments needed to stay balanced provide a unique leg workout.
Smaller stabilising muscles
Beyond the major muscle groups, surfing activates many smaller stabilising muscles throughout the body. These muscles may not be as visible, but they play a big role in balance, coordination, and injury prevention.
Some key stabilising muscles worked include:
- Rotator cuff muscles in the shoulders
- Hip abductors and adductors
- Ankle and foot muscles
The unstable nature of riding waves constantly challenges these stabilising muscles and improves overall body control while reducing the risk of injuries in daily life.
Cardiovascular fitness
While not a muscle itself, the heart gets a serious workout during surfing sessions. Paddling out through waves elevates the heart rate, providing excellent cardiovascular exercise. The intermittent nature of surfing—periods of intense activity followed by rest while waiting for waves—mimics high-intensity interval training.
Regular surfing improves heart health, lung capacity, and overall cardiovascular fitness. The ocean environment adds an extra challenge, as surfers must adapt to changing conditions and hold their breath when ducking under waves.
Muscle endurance vs. muscle building
Surfing primarily builds muscular endurance rather than bulk. The repetitive nature of paddling and wave riding improves the muscles’ ability to work for extended periods without fatigue. While surfing does build some muscle, particularly in beginners, it’s not typically considered a muscle-building activity like weightlifting.
For those looking to build more muscle mass to complement their surfing, incorporating strength training exercises can be beneficial. Exercises like push-ups, pull-ups, and squats can help build the strength needed for better surfing performance.
Benefits of surfing for overall fitness
The full-body nature of surfing provides numerous fitness benefits, meaning you get a good workout on top of the general joys and thrills of hitting the waves.
You’ll enjoy improved balance and coordination, as constantly adjusting to the moving water enhances proprioception and body awareness.
There’s Increased flexibility with the twisting and stretching motions required in surfing. They improve overall flexibility, particularly in the back, shoulders, and hips.
You’ll benefit from enhanced core strength—the continuous engagement of core muscles leads to a stronger, more stable midsection.
Low-impact exercise is another aspect to consider. Unlike running or other high-impact sports, surfing is relatively gentle on the joints while still providing an intense workout.
You will also likely enjoy greater stress relief thanks to the combination of physical activity and connection with nature that makes surfing an excellent stress-reducer.
Then there’s the improved cardiovascular health. Regular surfing sessions can lower blood pressure, improve circulation, and boost overall heart health.
Staying in shape for surfing
It’s one thing to build up all that fitness when you’re surfing, but you also want to maintain your strength when you’re away from the waves. This is where cross-training comes in, with some effective exercises including:
- Swimming, which mimics the paddling motion and builds endurance.
- Yoga for improving flexibility, balance, and core strength.
- Pilates to strengthen core muscles and enhance body control.
- High-intensity interval training (HIIT) replicates the bursts of energy required in surfing.
- Strength training builds overall muscle strength to improve surfing performance.
Ultimately, creating a workout guide away from the water is a key part of keeping your fitness up so you can do your thing when riding waves.
Injury prevention
While surfing provides an excellent workout, it’s important to prepare the body to prevent injuries. Common surfing injuries often result from overuse or sudden stress on unprepared muscles.
To reduce injury risk, start by warming up properly. Before entering the water, do some light cardio and dynamic stretching to prepare muscles for activity. Build a strong foundation by regularly performing exercises that strengthen the core, shoulders, and legs.
Practise proper technique with lessons to learn correct paddling and pop-up techniques so you avoid strain on the lower back and shoulders. And don’t forget to listen to your body. Don’t push beyond your limits, especially when fatigued.
Lastly, but perhaps most importantly, stay hydrated. Drink plenty of water before, during, and after surfing sessions to prevent cramping and fatigue.
Keeping fit for the surf
To maximise the fitness benefits of surfing and reduce injury risk, it’s important to cross-train with complementary exercises and maintain proper technique. Whether you’re a seasoned surfer or just starting out, understanding the muscles worked during surfing can help you tailor your fitness routine to improve your performance on the waves and overall health.
Surfing not only sculpts the body but also refreshes the mind, making it a uniquely rewarding form of exercise. So grab a board, hit the waves, and give your muscles a workout they won’t forget.
