Surfing muscles:
What muscles does surfing work?

Surfing for beginners' guide

Lesson 23

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Introduction

Does surfing build muscle? Oh, yes! When it comes to muscles for surfing, which muscles should you train to perform at your best? Well, surfing is a full-body workout that engages a variety of muscle groups. The specific muscles used can vary depending on the type of surfing (longboarding, shortboarding, etc.) and the specific movements involved. This guide provides a general overview of the main muscle groups that surfing typically engages, so that you can learn what surfing muscles to train to get better at surfing.

If you’re instead more interested in learning what specific exercises to perform to improve your surfing fitness, check out the next lesson.

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What muscles does surfing work?

What muscles does surfing work in paddling

Main actions: Shoulder muscles power paddle strokes, while core muscles stabilize the torso for effective paddling.

Muscles engaged:

  • Deltoids (shoulders), Rotator cuff (shoulders), and Triceps: These muscles in the shoulder help with the paddling motion
  • Trapezius (upper back) and Rhomboids (upper back): Located in the upper back, these muscles help stabilize the shoulder blades and contribute to the paddling motion
  • Latissimus dorsi (lower back): The “lats” are large muscles in the back that assist in the pulling motion during paddling
  • Triceps: These muscles on the back of the arms are engaged when extending the arm during the paddle stroke
  • Erector spinae (back): Muscles along the spine help maintain an upright posture while paddling
  • Abdominals: Abdominal muscles are engaged to stabilize the torso during paddling movements
Body anatomy of what muscles does surfing work in paddling. Surfing paddling muscles used
The body parts mainly engaged during paddling include the shoulders, chest, arms, back, and abs

What muscles does surfing work in the pop-up

Main actions: Chest and arm muscles lift the upper body, while leg muscles swiftly bring you from a prone to a standing position.

Muscles engaged:

  • Pectoralis major (chest) and Deltoids (shoulders): The chest muscles are engaged when pushing the upper body off the board during the pop-up
  • Deltoids (shoulders): These shoulder muscles are involved in lifting the upper body off the board
  • Triceps: These muscles help extend the arms and lift the chest during the pop-up
  • Quadriceps (thighs): Muscles in the front of the thigh are used to bring the front foot forward quickly
  • Hip flexors: These muscles are engaged when bringing the back foot forward
  • Abdominals: Help stabilize the body during the rapid movement from prone to standing
Body anatomy of what muscles does surfing work in the pop up. Surfing pop up muscles used
The body parts mainly engaged during the pop-up include the shoulders, chest, arms, back, abs, legs, and glutes

What muscles does surfing work when riding the wave

Main actions: Lower body muscles maintain balance and control, core muscles provide stability, and leg muscles contribute to maneuvers and turns on the wave.

Muscles engaged:

  • Quadriceps (thighs) and Hamstrings: These muscles are continuously engaged for balance and control while riding the wave
  • Gastrocnemius (calves) and Soleus (calves): Muscles in the calves help control foot movements on the board
  • Glutes (buttocks): The muscles in the buttocks assist in maintaining an upright position and making turns
  • Abdominals and Obliques: Core muscles are crucial for stability and balance during maneuvers on the wave
  • Adductors (inner thighs): Muscles on the inner thigh contribute to stability on the board
  • Erector spinae (back): These muscles help maintain an upright posture and stability
The body parts mainly engaged when riding the wave include the back, abs, legs, and glutes

Summary of surfing muscles

So, what muscles does surfing work? This sport is a full-body workout that involves the coordination of various muscle groups. A combination of strength, flexibility, and cardio fitness is essential for surfers to perform optimally and enjoy the dynamic nature of the sport while reducing the risk of injury. Training specific to these muscle groups can enhance overall surfing performance.

The image below summarizes a general overview of surfing muscles:

The body parts engaged in surfing include the shoulders, chest, arms, back, abs, legs, and glutes

Lesson quiz: test your knowledge

1. 
What type of workout is surfing often considered?

2. 
Which of the following is NOT a muscle group engaged during surfing?

3. 
What is a function of the triceps muscles during surfing?

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