The ideal bodyweight strength training session for surfing

Why do strength training?

Surfing and water board sports demand much more than just technical mastery of the discipline. Breathing, endurance, strength, explosiveness, and flexibility must all be developed to perform well in the waves. These sports, where every movement matters, place intense demands on the body—from the shoulders to the calves, including core strength and leg power.

If you're just starting out, surfing without physical preparation can quickly stall your progress. Even for experienced surfers, neglecting strength training limits performance and increases the risk of injury.

The solution? Incorporate targeted physical preparation sessions several times a week to gain power, improve endurance to extend your sessions, strengthen stability and balance during maneuvers, and prevent injuries.

Today, we're offering a high-intensity session designed to push you into the red zone—where fatigue sets in, but progress accelerates. You know that feeling at the end of a session when the perfect wave rolls in... but your arms are like jelly? That’s exactly the moment we want to prepare for!

No need for fancy equipment—we'll mainly use bodyweight, and if you want to ramp it up, you can add resistance bands and weights (dumbbells, kettlebells, water bottles, etc.).

The goal of the session

Strengthen the posterior chain (lats, lower back, glutes), essential for paddling and stability.
Develop explosiveness for a quicker, more reactive take-off.
Improve muscular endurance for longer sessions.
Optimize core strength for better control on the board.

So, ready to charge the lineup and conquer more powerful waves?

LET’S GO, time to start the session!

Session Breakdown

For this session, we’re using the TABATA method—an ultra-efficient training format that alternates 20 seconds of maximum effort with 10 seconds of rest, repeated in cycles. Depending on your level and goals, you can adjust the intensity by completing 2 to 4 rounds, with a maximum of 4 minutes of rest between cycles.

But before diving headfirst into the workout, warming up is non-negotiable. Yeah, we know—it’s often the part you feel like skipping... but it’s exactly what makes the difference between sustainable progress and a silly injury. Take 10 minutes to properly prepare your body. Once you're warmed up, you’ll be ready to attack the TABATA with power and endurance! You can include:

Full-body joint movements (arm circles, bends, etc.) for complete activation.
Jumping jacks to raise your heart rate.
Dynamic squats to warm up the lower body joints (hips, knees, ankles).
Torso rotations to mobilize the posterior chain and improve trunk mobility.
Knee push-ups to warm up shoulders, elbows, and wrists.

Now let’s get into the workout—here’s the exercise breakdown:

Exercise Overview

Controlled Push-Ups

Push-ups are a fundamental movement to build shoulder and chest strength while heavily engaging the core. Here, we suggest the classic version, with hands placed shoulder-width apart—an ideal position for optimal muscle activation.

To tailor the exercise to your level, several options are available. If you’re a beginner, perform push-ups on your knees to fully master the technique. For more advanced practitioners, do them on your toes, maintaining perfect body alignment. If you have equipment like push-up bars or dumbbells, feel free to slightly elevate your hands to increase the range of motion and intensify the chest engagement.

Proper form is key. Your body should remain straight and engaged throughout the entire exercise, with no hip sagging or arching of the lower back. Pay special attention to the downward phase: perform it slowly and under control to maximize muscle tension. Scientific studies confirm that this eccentric phase is highly effective for recruiting maximum muscle fibers. During the upward phase, use an explosive movement that mimics the dynamic action of a surf take-off.

This exercise is especially beneficial for surfers as it directly strengthens the muscles used in paddling and stability. It also improves shoulder endurance—crucial for long sessions—and enhances core stability needed for balanced maneuvers on the board.

Superman Pull

The Superman Pull is excellent for deeply strengthening the lower back muscles. It specifically targets the posterior chain, thereby improving core stability and posture—both essential for maintaining control on your board.

To perform the Superman Pull correctly, lie flat on your stomach on a mat, arms extended in front of you in line with your body. The movement involves lifting your chest, arms, and legs off the ground simultaneously, as if you’re mimicking Superman in flight. The motion should be slow and controlled to maximize muscle engagement. If you want to intensify the exercise, you can hold a light weight in your hands—but only if you’ve already mastered the bodyweight version.

The main goal is to feel a strong, sustained contraction in your lower back while maintaining steady breathing. Hold the top position for 2 to 3 seconds before slowly lowering back down, without jerking.

If you feel tension in your neck during the exercise, slightly lower your gaze toward the floor to maintain a neutral spine alignment. As always, movement quality is more important than quantity—better to do fewer reps with perfect form.

Jump Squat

The jump squat is a full-body, multi-joint movement that builds power, explosiveness, and control. This exercise mimics the dynamic motion of a take-off while strengthening the legs and core for solid footing on the board.

Each phase of the movement requires careful attention. Start in a classic squat position with your feet shoulder-width apart. The descent should be slow and controlled, as if you’re sitting down on an invisible stool, keeping your back straight and core engaged. To know you’ve reached the proper depth, imagine a right angle between your calf and hamstring—your goal is to drop slightly below that point.

Once at the bottom of the squat, it’s time to explode upward by driving through your legs for a vertical jump using your full power. The landing phase is just as important: absorb the impact by bending your knees again, like a spring preparing for the next jump. This shock-absorption ability directly translates to smooth landings in many board sports.

If you’re a beginner, start without the jump and focus on perfecting your form. As you progress, gradually increase the intensity. And above all, never overlook the landing phase—it’s what protects your joints and allows you to safely chain together reps.

Mountain Climber Plank

The dynamic Mountain Climber is a true challenge of muscular endurance and body control—perfectly suited to the demands of surfing. This full-body exercise mimics the shifts in tension and stability your body constantly experiences on a board, while boosting your ability to maintain a strong core under movement.

For optimal execution, get into a high plank position with your hands aligned directly under your shoulders and your body in a straight line. The movement consists of bringing each knee toward your chest in an alternating rhythm, maintaining a steady pace without compromising your core engagement.

The key lies in controlling your hips—they should stay stable and parallel to the ground, without rocking or sagging. Each knee drive should be deliberate and controlled. This movement engages your deep core muscles (transverse abdominis, obliques), shoulders and arms (for stabilization), and hip flexors.

If you feel your hips tipping or your lower back rounding, slow down. It’s better to do 10 perfect reps than 20 sloppy ones.

Reverse snow angels

The Reverse Snow Angels is still a little-known exercise, but it’s incredibly effective for strengthening the entire posterior chain. This movement specifically targets the upper back muscles—crucial for maintaining solid posture during your surf sessions.

Lying on your stomach, arms extended in front of you and legs slightly apart, the movement involves sweeping your arms in a wide arc until they align along your sides, like wings unfolding. What makes this exercise unique is the constant engagement of the back muscles throughout the entire motion.

For perfect execution, keep your gaze toward the floor to maintain a neutral neck alignment, slightly retract your shoulder blades, engage your lower back and glutes to stabilize the pelvis, and control the movement in both the upward and downward phases.

To increase the difficulty, you can add light weights, introducing an element of instability. But be careful—always prioritize movement quality overload or speed.

Towel rows

Towel Rows are excellent for developing a strong, resilient back. This movement closely mimics the paddling motion in surfing while strengthening the entire posterior chain. To perform this exercise, all you need is a simple towel and a solid anchor point like a door or a fixed bar.

Start by gripping the towel—folded in half—with your arms extended, maintaining roughly a 45-degree angle with the floor. The movement involves pulling the towel toward you by bringing your shoulder blades together, as if you were paddling against resistance.

The key to this exercise is full control. Keep your body aligned from head to heels. Initiate the pull by retracting your shoulder blades, maintain constant tension in the towel, and control the eccentric phase (the return to the starting position).

This movement strengthens the muscles used in paddling—latissimus dorsi, trapezius, rhomboids—boosts muscular endurance for long sessions, and helps develop the pulling strength needed for powerful take-offs.

To adjust intensity, change your body angle (lean back more for increased difficulty) or use a shorter towel. The most important thing is to maintain continuous tension and focus on deeply engaging your back muscles throughout the movement.

Bulgarian Split Squats

Bulgarian Split Squats are the ideal exercise to develop strength, balance, and stability for mastering waves with ease. This demanding unilateral movement places your body in a particularly uncomfortable yet highly relevant position for surfers, replicating the controlled imbalances you constantly experience on your board.

To perform this exercise correctly, place one foot elevated on a bench or stable surface while the other foot remains firmly planted on the ground. The descent should be slow and controlled, until your knee gently grazes the floor. Rise back up powerfully, engaging your glutes and quadriceps intensely.

The unique aspect of Bulgarian Split Squats lies in their ability to strengthen each leg individually, thereby correcting muscular imbalances while heavily engaging the hip and knee stabilizers. They help improve proprioception and body control that can be directly transferred to surfing.

For experienced practitioners, adding weights (dumbbells, kettlebells, etc.) increases the intensity of the exercise while requiring perfect control of the movement. However, a well-executed bodyweight version already presents a significant challenge.

During the exercise, make sure your front knee never extends past your toes during the descent, and keep your torso upright to protect the integrity of your spine. If you experience discomfort in your knee, reduce the range of motion or use a lower elevation surface.

Russian twist

The Russian Twist is a comprehensive movement that develops rotational strength essential for dynamic maneuvers. This exercise specifically targets the oblique muscles and the transverse abdominis, while also enhancing your stability and coordination.

For optimal execution, sit on your mat with your knees bent and your feet slightly lifted off the ground. Lean your torso back to about a 45-degree angle while keeping your back straight and your core engaged. The movement involves controlled torso rotations from side to side, as if you were trying to touch the floor beside you with your clasped hands. This exercise mimics upper body rotations during sharp turns, boosting the endurance of your core stabilizing muscles.

To intensify the movement, you can add a load (medicine ball, dumbbell, or even a water bottle). You also have the option to keep your legs straight for an added challenge.

The key is to keep the movement slow and controlled. Avoid swinging your arms; the rotation should originate from your core. If you feel your back rounding, reduce the range of motion or briefly rest your feet on the floor.

Flutter kick

Flutter Kick is a full-body exercise that strengthens core engagement, muscular endurance, and pelvic stability—three essential elements for sustaining long surf sessions.

To perform it, lie on your back and place your hands either under your glutes (to protect your lower back) or alongside your body. Keep your legs straight or slightly bent, then lift them a few centimeters off the ground. The movement consists of small, quick, and controlled kicks, similar to a finning motion.

Throughout the exercise, maintain an active core and keep a consistent kick rhythm. Your abs should stay contracted to prevent excessive arching of the lower back. The effectiveness of the movement comes from constant tension, so avoid raising your legs too high.

This exercise is ideal for strengthening the lower abdominal muscles (transverse abdominis and rectus abdominis), which are crucial for maintaining a stable position on the board. It also improves the endurance of the hip flexors, which are heavily used during paddling and take-offs.

To increase the intensity, you can add ankle weights (such as fins) or lower your legs even closer to the floor during the movement.

If you feel pain in your lower back, it may be due to excessive arching. In that case, reduce the range of motion or slightly bend your knees.

Plank Hold

Before wrapping up the exercise cycle, the second-to-last movement is the plank hold. This seemingly simple exercise is actually one of the most comprehensive for deeply strengthening your core. It also offers a chance to regain your breath before the final movement.

Position yourself face down, supported on your forearms and the balls of your feet. Your body should form a perfectly straight line from shoulders to ankles. The key lies in maintaining this position without letting your hips sag or rise. Engage your abs as if you were trying to pull your navel toward your spine, and keep this contraction throughout the exercise.

Proper form is essential. Keep your gaze directed at the floor to maintain a neutral neck alignment. Your elbows should be positioned directly under your shoulders, and your forearms should remain parallel. Breathe deeply and steadily without releasing core tension.

If you feel your lower back working more than your abdominals, it’s a sign that your form needs adjusting. In that case, shorten the duration of the hold, take a brief break, and focus on executing the movement with precision before increasing the time.

BONUS: Take-Off Series Finisher

Here it is—the final exercise. Nothing unfamiliar here, as we return to the basics with a series of take-offs. This is the perfect way to end your session by simulating the explosive movement required to catch a wave. This complete finisher activates explosiveness, core engagement, and endurance, closely replicating the physical demands of surfing.

Start by lying flat on your stomach, arms extended forward as if in paddling position. In rhythm, perform a full take-off in one smooth, fluid motion.

To execute it perfectly despite accumulated fatigue, control each phase without jerky movements—just like on a wave. Keep your core engaged to avoid lower back sagging, and chain repetitions together without rest to train surf-specific endurance.

This finisher helps solidify muscle memory for the take-off motion while building the explosive power needed for fast starts. As the session progresses, you’ll gradually enter the “red zone” mentioned earlier—an intense effort zone where you'll push your limits and build strength endurance.

After completing the first round of 10 exercises and the finisher, rest for 1:30 to 2:30 minutes before repeating the cycle. You can complete 2 to 4 rounds depending on your fitness level and goals.

Alongside this session, we recommend incorporating mobility and stretching exercises several times a week to increase range of motion and reduce injury risk. Also consider adding one fundamental endurance session per week, such as running or swimming, to work on your cardio.

This session is based on our experience and feedback from our team riders. It does not constitute medical advice. Adjust the effort to your level and consult a professional if in doubt.

If you're interested in a session using equipment or in a gym setting, feel free to contact us at Hello@wildsuits.fr.