5 Best Exercises for Surfers to Improve Balance
Some people think surfing is all about catching waves, but there’s much more happening behind every ride. Every movement on the board relies on balance, coordination, and lower-body stability. Whether you’re just learning to surf or already spending time in the water regularly, adding land-based training to your routine can help improve your overall performance.
The best exercises for surfers are not always the most challenging ones. Instead, they focus on improving balance, strengthening stabilizing muscles, and building better body control. Here are five exercises you can add to your training routine to help you feel more stable both on land and on your surfboard!
Why Balance Matters in Surfing
Before trying the best exercises for surfers, it helps to understand why balance is such an important part of surfing. Every wave moves differently, so your body is constantly making small adjustments to stay stable on the board. Good balance doesn’t just help you stand up more easily, but it also improves paddling transitions, smoother turns, and overall control while riding a wave. That’s why many surfers include balance training in their weekly routine. Even when you’re not in the water, these exercises help build the strength, stability, and coordination needed for better surf sessions.
Single-Leg Balance Reach
The Single-Leg Balance Reach is one of the best exercises for surfers because it trains balance while improving ankle, knee, and hip stability. To perform it, stand on one leg and slowly reach your free foot forward, sideways, or backward without losing balance. Return to the starting position and repeat before switching sides. Although the movement looks simple, it actually challenges your stability and body control in multiple directions. This exercise helps improve body awareness, which is essential when adjusting to constantly changing wave conditions.
Bulgarian Split Squats
Bulgarian Split Squats are perfect for surfers because they strengthen each leg individually while improving balance and stability. To perform the exercise, place one foot on a bench or step behind you, then lower into a squat using your front leg before pushing back up to the starting position. Keep your chest upright and your movements controlled throughout the exercise. Since surfing rarely places equal weight on both legs, unilateral exercises like Bulgarian Split Squats help build strength, stability, and control that transfer naturally to movements on the board.
Single-Leg Romanian Deadlifts
Among the best exercises for surfers, the Single-Leg Romanian Deadlift is excellent for improving balance while strengthening the hamstrings and glutes. Stand on one leg while holding a light dumbbell or simply using your body weight. Hinge at your hips as your free leg extends behind you, then slowly return to the starting position. This movement builds hip stability, coordination, and body awareness, helping surfers stay balanced and controlled.
Side Planks
Side Planks are one of the simplest best exercises for surfers to build core strength, which plays a big role in maintaining balance while surfing. Start by supporting yourself on one forearm and keep your body in a straight line from your shoulders to your feet. Hold the position for a few seconds before switching sides. A stronger core helps you stay more stable on the board, improves control during turns, and makes it easier to respond to wave conditions.
Lateral Lunges
Lateral Lunges are one of the best exercises for surfers because surfing isn’t only about moving forward. Your body constantly shifts from side to side while maintaining balance on the board, making lateral strength just as important as forward movement. To perform the exercise, step sideways while pushing your hips back into a lunge, then push through your foot to return to the starting position before repeating on the opposite side. This movement strengthens the hips, glutes, and inner thighs while improving mobility and balance, helping your body react more naturally to the side-to-side movements that happen while surfing.
How Often Should Surfers Train?
You don’t need to spend hours in the gym to improve your surfing. Performing these best exercises for surfers two to three times a week is enough for surfers to build better balance, strength, and stability. These exercises are most effective when performed consistently with proper technique. Instead of rushing through more repetitions, focus on controlled movements and good form. As your strength and balance improve, you can gradually increase the repetitions or add light resistance to continue challenging your body.
Simple Balance Workout for Surfers
If you’re not sure where to start, you can combine these best exercises for surfers into one simple workout:
- Single-Leg Balance Reach: 3 sets × 8 reps each side
- Bulgarian Split Squats: 3 sets × 10 reps each side
- Single-Leg Romanian Deadlifts: 3 sets × 8 reps each side
- Side Planks: 3 rounds × 30–45 seconds each side
- Lateral Lunges: 3 sets × 10 reps each side
This routine takes around 20–30 minutes, making it easy to fit into your weekly schedule. The most important part isn’t doing a long workout but staying consistent. Regular practice will gradually improve your balance, strength, and stability, helping you feel more confident every time you get on your board.
Ready to Test Your Balance on a SUP Board?
Training on land is a great way to build strength, but the real test comes when you put those skills into practice on the water. Along with the best exercises for surfers, stand up paddle boarding is one of the easiest ways to improve your balance. Every movement on the board requires your body to make small adjustments to stay stable, naturally building coordination, core strength, and better board control that can translate directly into your surfing
If you’re ready to give it a try, SUP Board Rentals Bali at Priority SUP offers beginner-friendly rentals, lessons, and experienced instructors to help you get started with confidence. As you spend more time on the water and discover what works best for you, you can also try to shop stand up paddle board options that match your style. We provide the gear and coaching you need to build solid balance on land and progress on the waves.
