Lower Body Strength

Muscular strength in your legs and hips is critical for windsurfing. This ties in a lot with your core strength and balance. 

With increased leg strength you will be able to perform more technical manoeuvres whilst maintaining good form and balance. You will also be able to absorb any forces more effectively when landing tricks.

Important functional exercises for improving leg strength are squat & lunge variations, as well as jumping & landing exercises. 

You also need to make sure that any leg strength program incorporates exercises that work on the hip extensors (hamstrings and glutes) so that your leg muscles remain balanced. This is important for both performance and injury prevention.

Here are some example exercises from our program Total Windsurfing Fitness - Functional Training for Windsurfers:

Split Squat

  • Start in a lunge position with one foot in front of the other.

  • Keeping your body in an upright position, lower your back knee towards the ground stopping just short of touching.

  • Your front knee should end up directly over your ankle.

  • Push back up to the start position.

One-Leg Straight-Leg Deadlift (One-Leg SLDL)

  • Start with a dumbbell in one hand opposite your support leg.

  • Bending forward from the hips and keeping your back straight, slowly lower the dumbbell towards your opposite foot.

  • Your free leg should elevate behind you in line with your trunk.

  • Both knees can be slightly bent.

  • Attempt to touch the dumbbell to the ground just on the outside of your opposite foot.



To start improving your wind surfing fitness, download our free functional training program:

 Free Windsurfing Exercise Program...

Kick start your windsurfing fitness with this free functional exercise program. This program can be done twice a week using only your body weight. Simply fill in the form below to gain instant access.



Total Windsurfing Fitness - Functional Training for Windsurfers

For the complete exercise program designed specifically for wind surfers, download Total Windsurfing Fitness - Functional Training for Windsurfers

Total Windsurfing Fitness - Functional Training for Windsurfers is your complete guide to functional training for wind surfers including 12 weeks worth of exercise programs to get you in peak condition to hit the water.

To download Total Windsurfing Fitness - Functional Training for Windsurfers, click here.



Core Strength
& Balance

Lower Body


Upper Body


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