Surfers aren’t the only ones who get to benefit from the exercise moves incorporated into the water sport. Initially used as a way to help surfers keep their balance on their boards, surfer squats have been adapted by the fitness community with open arms. A Surfer squat is a intense variation of a regular squats and works quads, glutes, core and lower back. The only difference the added jump that allows you to burn more calories and boost your heart rate while toning you muscle to lose leg fat.  Use this exercise move to increase lower body strength, build muscle and boost your metabolism.

If you are just starting out on your fitness journey, you might want to review how to do a basic squat. Perfecting that form is essential in ensuring your safety while during the jumps in this move. This lower body workout requires you explode in the air and face the other side of the room. That explosion is what makes this a high-intensity workout so if you feel pain in your knees, skip this and try our other  leg exercises 

How to Do A Surfer Squat

How to do a surfer squat

1) Start in a squat position with feet forward and butt back as if you are sitting in a chair. (see Squat)

2) From the squat position explode up and turn a full 180 degrees.  Land softly facing the other side of the room.

3) Continue making these half-circle jumps until you have completed your reps or feel fatigue.


This works: Your butt (glutes), the back of your thigh (hamstrings), and the front of your thigh (quads).

Modify It:  If you are new to exercise or have knee troubles, remove the jump and simply turn to each side of the room to squat.