Surfing is relatively easy to pick up, and almost everyone who tries it will stand during their first surf lesson. Although the basics can be easy to grasp, this sport can be hard to master due to its physical demands. Paddling out and riding the waves back uses muscles that the average person may not activate regularly. If you know which muscles these are, you can strengthen them in advance to make the most of your first lesson.

3 Muscles You’ll Use When Surfing

1. Trapezius

You have a left and right trapezius, and these are some of the back’s major muscles. It’s shaped like a triangle, with corners at the base of the neck, jutting toward the shoulder, and about midway down the spine. The trapezius is responsible for moving and stabilizing the shoulder blade as you paddle and extending the neck as you look up from the board. Thankfully, there are dozens of exercises that will strengthen the trapezius, from barbell shrugs to reverse flies.

2. Biceps

Strong biceps are essential for both paddling out and popping up. Located in the upper arms, the biceps control motion in the shoulder and elbow joints. Since you use these muscles every day, your biceps are probably already relatively strong. However, depending on how far you have to paddle, they may get tired before you catch your first wave. To last longer on the water, do a few strength-training routines to build their endurance.

3. Gluteals

Once you start standing on the board, your gluteals will be in high demand. Located in the buttocks, these muscles are responsible for stabilizing the entire body when standing. Gluteals also control the movement of the hip and thigh when walking or carving a wave. Although the gluteals are probably already one of the strongest muscles in your body, get them ready for a surf lesson by adding squats to your warmup routine.

Once your muscles are warm and ready, head to LahAina Surf Shack in Hawaii to hit the waves. Based in Maui, this locally owned surf school takes students to the island’s best beaches for beginners. Every lesson comes with a free 24-hour surfboard rental, allowing you to hone your new skills all day long. Learn more about their surf lessons online, or call (808) 661-2700 to book a reservation.