Yoga exercises to improve your surfing
These yoga exercises target the hip mobility and strength behind a strong pop-up, the move that decides whether you stand cleanly or get dumped at the start of a wave. A clean pop-up goes straight from chest to feet in one motion, without pausing on the knees, and how freely your hips move has a lot to do with whether that motion stays smooth. Practised regularly, these exercises carry straight into surfing, making for a smoother, more controlled entry.
Why Hip Mobility is Essential for a Better Pop-Up and Smooth Wave Entry
Hip mobility is crucial for a strong and effective pop-up, which, in turn, is key to a smooth and controlled entry onto a wave. Here are some targeted exercises to improve both strength and mobility, setting you up for better performance on the board.
- Hip Strength and Mobility Exercise
This first exercise is designed to enhance both the strength and mobility of your hips while also giving your core a solid workout. Strong hips and core stability make it easier to execute a quick and balanced pop-up. - Lower Back, Glute, and Hamstring Strengthener
The second exercise focuses on strengthening your lower back, glutes, and hamstrings. These muscle groups provide power and stability, helping you maintain control during the pop-up and the ride. - Bridge Exercise for Glutes and Hamstrings
The bridge is another excellent exercise to target your glutes and hamstrings. Strengthening these muscles supports your lower back and enhances overall stability. - Groin and Hip Opener
The “Happy Baby” pose is a great stretch to open up the groin and release tension in the lower back. From here, you can transition into a hip opener like the “Figure Four” stretch, which specifically targets the glutes. Stretching the glutes can help alleviate lower back discomfort, promoting better movement and flexibility.
Stretching vs. Strengthening: The Balance for Injury Prevention and Pain Relief
Building strength helps prevent injuries, while stretching offers relief from tension and pain. Incorporating both into your routine will keep you flexible, resilient, and ready for the next wave.
These movements are part of the yoga programme on every Uluwatu Surf & Yoga Retreats week, alongside daily surf sessions where you can put the extra hip mobility straight to use, across a range of surf spots to suit every level. Book your retreat or get in touch if you have questions about what is included.
How to work these into a routine
You do not need a long session for these to pay off. A few minutes before a surf wakes the hips and primes the pop-up; a few minutes afterwards works through the stiffness that builds up from paddling and lying on the board. Aim for little and often rather than one big weekly stretch — mobility responds to consistency. Move slowly, breathe into each position, and never force a stretch past mild tension. If a movement pinches in the hip or lower back, ease off and shorten the range.
Why this matters more for surfing than most sports
The pop-up is one of the few athletic movements that asks for explosive strength and deep mobility at the same instant, under fatigue, on an unstable surface. Tight hips force the body to compensate — usually by coming up to the knees first, which costs you the wave. Open, strong hips let the back foot land where it should in one motion. Over two decades of coaching guests on the Bukit, the single most common thing standing between an intermediate and a cleaner take-off is hip range, not paddle fitness, which is why this work earns its place in the programme.
Frequently asked questions
How often should I do these?
Most days if you can, even for a few minutes. Hip mobility improves with frequency rather than long, occasional sessions.
Do I need to be flexible already?
No. Flexibility is the result of the practice, not a requirement for starting it. Begin within a comfortable range and let it open up over time.
Will this fix my pop-up on its own?
It removes one of the biggest physical blocks, but technique and time in the water still matter. Mobility work and surf practice together are what make the difference.
About the author
Written by the team at Uluwatu Surf & Yoga Retreats, drawing on more than 20 years coaching surfers on the Bukit peninsula. The yoga, breathwork, and mobility work is led by Captain Bingo (ERYT500), who has taught internationally for over 30 years. Meet the team.