Best TRX Exercises for Surfing: Improve Strength & Balance

TRX (Total Resistance Exercises) training uses a suspension trainer to improve core stability, balance, strength, and flexibility — all critical for surfing success.

Benefits of TRX for Surfing:

• Builds core strength to maintain control on the board

• Improves balance and stability

• Enhances upper and lower body power for paddling and popping up

• Reduces fatigue and risk of injury through functional, surf-specific movements

Whether you’re a beginner looking to stay upright or an experienced surfer mastering advanced techniques, TRX exercises help you perform better in the water.

Experts at Wakeboard Buddy say that some exercises can enhance a surfer’s expertise and mastery of the sport. These exercises are not just for elite surfers but also for people who only want to enjoy a few minutes on a surfboard.

1. TRX Push-Ups for Upper Body and Core Strength

Why It’s Great for Surfing:
Paddling out and popping up require strong shoulders, arms, and core muscles. TRX push-ups provide a more challenging and dynamic alternative to regular push-ups.

How to Do It:

1. Place your feet in the TRX suspension straps.

2. Get into a plank position with arms straight and core engaged.

3. Lower your chest toward the ground, then push back up to starting position.

Pro Tip: Keep your body straight and avoid sagging your hips. This move activates your shoulders, chest, triceps, abs, and stabilizers — all essential for surfing.

2. TRX Single-Leg Squats for Balance and Stability

Why It’s Great for Surfing:
Surfing demands strong legs and excellent balance to maintain control on the board. TRX single-leg squats mimic surfing stances and strengthen the lower body.

How to Do It:

1. Face the TRX straps and hold the handles with both hands.

2. Stand on one leg while extending the opposite leg forward.

3. Lower into a squat position, using the straps for balance.

4. Return to standing and repeat on the other side.

This exercise builds leg strength, hip stability, and core control, all crucial for carving waves and maintaining balance.

3. TRX Power Pull for Rotation and Upper Body Control

Why It’s Great for Surfing:
Surfing involves constant torso rotation for paddling, turning, and maneuvering on the board. The TRX power pull enhances rotational strength and overall body coordination.

How to Do It:

1. Hold one TRX handle with your right hand while facing the anchor point.

2. Lean back into a controlled plank, extending your arm fully.

3. Rotate your body as you pull your chest toward the TRX handle.

4. Slowly return to the starting position and repeat on the other side.

This move engages the back, shoulders, and obliques, giving you more paddle power and wave control.

4. TRX Abducted Lunge for Flexibility and Lower Body Power

Why It’s Great for Surfing:
A powerful stance requires flexible hips, strong thighs, and stable glutes. The TRX abducted lunge improves flexibility while increasing lower body strength.

How to Do It:

1. Place one foot into the TRX strap and step forward with your opposite leg.

2. Lower your hips into a lunge while allowing the suspended leg to extend naturally.

3. Push through your front heel to return to standing position.

This exercise targets the glutes, quads, hamstrings, and hips, giving you the strength and mobility needed for explosive movements on your board.

5. Traditional Push-Ups and Diamond Push-Ups for Surfing Power

Before progressing to TRX variations, mastering standard push-ups builds a solid strength foundation.

• Wide-Arm Push-Ups: Strengthen the chest, shoulders, and triceps for improved paddling.

• Diamond Push-Ups: Focus on triceps and core engagement for stronger pop-ups.

Incorporating both push-up styles will enhance upper body endurance and prepare you for surf-specific TRX training.

How Often Should Surfers Do TRX Workouts?

For optimal results, perform TRX exercises 2–4 times per week. Follow this structure:

• Duration: 60 seconds per exercise

• Rest: 30 seconds between sets

• Reps: 2–3 rounds for a complete session

Consistency is key. Over time, these TRX movements will improve surfing technique, strength, balance, and control.

Final Thoughts

Surfing isn’t just about riding waves — it’s about building the strength, balance, and mobility to stay on the board and perform at your best. By incorporating TRX suspension training into your workouts, you’ll paddle stronger, pop up faster, and ride longer.

Whether you’re a beginner learning the basics or an experienced surfer pushing limits, TRX exercises will take your surf performance to the next level.