Why Back Leg Strength Is Critical for Surfers (and How to Train It)

When it comes to improving your surfing performance, one often-overlooked element is back leg strength. Whether you're a weekend warrior or a competitive surfer, your back leg plays a crucial role in how well you surf—and how well you stay injury-free.

Why Your Back Leg Matters

During most maneuvers in surfing—especially when turning—your back leg is doing the heavy lifting. It’s responsible for generating power, torque, and control, particularly through rail turns and direction changes. As a result, this leg experiences a significant amount of loading and stress.

In fact, world-class surfers like John John Florence and Mick Fanning have sustained injuries to their back knees due to these forces. This shows just how much pressure is being placed on that joint—and why strength and stability are key to longevity in the water.

The Problem with Imbalances

Many surfers have strength discrepancies between their dominant and non-dominant sides. This imbalance can lead to reduced performance and increase your risk of injury over time. Addressing these weaknesses through unilateral (single-leg) training can help restore balance and prevent issues before they arise.

Best Exercises for Back Leg Strength

To target the back leg effectively, focus on unilateral lower body exercises. These moves help isolate the muscles and improve joint stability.

Here are some top picks:

• Bulgarian Split Squats
  Excellent for building strength and control through the quads, glutes, and hamstrings.

• Single Leg Glute Bridges
  Great for activating and strengthening the posterior chain—especially important for power transfer during turns.

• Step-Ups, Single Leg Deadlifts, and Lateral Lunges
  These additional variations can challenge different planes of motion and improve overall surf performance.

Final Thoughts

Your back leg is more than just a stabilizer—it's your engine when it comes to powerful turns and transitions. Strengthening it properly can make a significant difference in how you surf and how long you stay injury-free.

If you’re unsure where to start or need help correcting imbalances, don’t hesitate to reach out—or tag a mate who could use this advice!