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12 Everyday Paddle Board & Surfing Exercises You Can Do At Home

Posted by Luke Green

It can be disappointing when circumstances out of our control stop us from getting out on the water, but it’s almost always possible to practice new hobbies and perfect the ones we love. While practising surfing, paddle boarding and other watersports at home may prove challenging, it pushes us to think outside the box and be creative with our activities. It might not be anywhere near as fun as the activity itself, but you might as well invest some time in honing your technique. To help you do this, we have listed 12 everyday paddle board and surfing exercises that you can carry out at home, to ensure you are not too rusty when you can finally hit the waves again.

Swot Up On Your Squat

Squatting is a key movement which is optimal for human function. Learning to squat with good form and strengthening both left to right sides evenly will be key to your surf longevity and performance. 

Basic Squatting

The basic squat is a crucial surfing exercise. Even though many consider them leg exercises, they are in fact a full-body workout. The ankles, knees, hips, and spine support a heavy load when surfing and paddle boarding. 

Single-Leg Squats

 In order to do the single-leg squat stand on one leg and squat as low as you can. You can hold on to something for support until you get the hang of it or if you already find this move easy, add a weight to this exercise to make it more challenging. 

Jump Squats  

Go down into a squat and from this position explosively jump as high as you can. This will do an excellent job of burning calories, toning muscles and also improving your balance.

Perfect Your Push-up

Pushup exercises offer key movements that help develop the body's strength and muscle coordination, which is crucial when surfing or paddle boarding. When performed correctly, the pushup is great in developing full-body control and in developing endurance

Standard push-up

Pushups engage your whole body, strengthening the core, aligning the spine and improving shoulder control. When it comes to surfing, a strong upper body means easier pop-ups and duck dives, as well as shoulder injury prevention.

Dumbbell push-up

Hold a dumbbell in each hand and get in a pushup position. Do a pushup and then rotate 90 degrees to one side and raise one weight overhead. Repeat on the opposite side. Adding a dumbbell to your standard push-up will help to further activate your arm and chest muscles, which will have obvious benefits for surfers.

Clap push-ups

The clap push-up enhances core stability, which is why it should be a staple in your surf workout. In the standard pushup position, lower your body until a few inches above the ground. Explosively push yourself back up so that your hands leave the ground and you can clap in midair. Land back in a pushup position and use momentum to perform the next rep.

Learn To Love Lunges

Lunges are essential exercises for any surfer, as one of the primary movements on top of a surfboard is essentially a lunge pattern. Slider reverse lunge

When working on your lunge form, it’s easier to start with a reverse lunge than a forward lunge. There’s less impact, meaning less stress on your knees. By adding a slider to the reverse lunge you take the impact out of the exercise completely. Start standing with a slider under one foot. Your toes should be in the middle of the slider with your heel off the ground. Slide back and drop your back knee toward the ground. Stop before your knee hits the ground. In the bottom position, both knees should be bent at 90 degrees. Pull forward with your front leg to stand up.

Slider reverse lunge with a weight

Start with a soft pad on the ground. Get into the bottom of a lunge position with one knee on the pad. Both knees should be at 90-degree angles and your torso upright. Keeping your feet in place, lift yourself up and back down to the pad. At the top, your legs should be almost straight. Complete the desired number of reps on one side, then switch legs.

Walking lunge

Making sure you have plenty of room, start with dumbbells in your hands. Step forward with one leg and drop your back knee down into a lunge. Step forward and bring your feet together, then step with the other leg. Keep lunging forward until you run out of room or get tired.

Better Your Balance

Having good balance is one of the key elements to becoming good at surfing or paddle boarder, for many of us this may not come naturally- so here are some great ways to improve your balance that you can easily incorporate into your everyday paddle board and surfing exercises.

Standing Crunch With Under-the-Leg Clap 

Start balancing on one leg, with the other out in front of you, knee bent at a 90-degree angle and your hands together overhead. Crunch forward and clap your hands under the raised leg. Continue to clap over your head and under your raised leg 12 times. Repeat on your other leg.

Curtsy Lunge With Oblique Crunch 

Stand with your feet hip-width apart, fingertips at your ears and elbows out wide. Cross one leg behind you and lower into a curtsy lunge. Without rotating your hips, stand and bring that same leg up to meet the same side elbow for an oblique crunch. Do 12 reps, and then switch legs.

Plank With Flying Plane Arms 

Start in a high plank with your arms extended and hands directly under your shoulders. Keep your hips stable and core engaged as you lift one arm straight out in front of you. Keep holding this arm up and fan it out to the side. Return your hand to the front again, then lower it to the ground. Repeat this sequence on the opposite side. Continue to alternate sides for 12 rounds.


There’s no time like the present, so now is a great time to perfect your technique. Follow these 12 everyday paddle board and surfing exercises and you’ll be in excellent form when you’re finally able to hit the waves again! Make sure you check out our range of paddle board gear and surfing equipment so that you can enjoy your favourite watersport with the right kit and clothes.