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Trains the fast push-and-jump transition from lying to a surf stance
At a glance
| Muscles worked | Primary: Chest, shoulders and triceps. Secondary: core, hip flexors, quads, glutes |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Power · Explosive |
| Sets & reps | 4 sets × 8 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Setup — lie face down on the floor with your palms flat beside your lower ribs and your legs extended
- Step 2: Initiation — press the chest up and brace your core while you pull your back toes under
- Step 3: Mid-phase — explosively push the floor away and bring your feet up under your hips
- Step 4: End-position — land in a low surf stance, feet about shoulder-width apart and staggered, knees soft, chest tall and eyes forward
- Step 5: Return — lower your hands to the floor and step or slide your feet back to the starting position
- Step 6: Breathing and rhythm reminder — reset fully between reps and keep each one fast and crisp
- Step 7: Safety note — warm up your shoulders and wrists first, and use the step-in version if the jump feels unstable
Equipment
- Exercise mat optional
Coaching tips
Benefits
Trains the fast push-and-jump transition from lying to a surf stance
Common mistakes
Dropping the knee to the ground first, standing with feet too close together, rounding the lower back
Make it harder
Add a small hop into the stance and land in an alternating left- and right-foot-forward position
Make it easier
Step one foot at a time into the stance instead of jumping both feet in
Breathing
Exhale forcefully as you push up and pop to your feet, inhale as you lower back down
Build a workout with this exercise
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