The Surfer's Guide to Summer Fitness: Glute Raise-Hamstring Curl

Pro surfing’s go-to trainer Paul Hiniker lays down the definitive beach fitness workout

   Photo: Andresr/Shutterstock

How to do it: Stay on your back. Put your ankles on the Swiss ball about hip width apart. Elevate your glutes off of the ground, then draw your heels in toward your glutes, keeping your stomach and quads in a perfect line. Extend the legs and slowly bring the glutes to the ground. Repeat.

Reps: 10 to 12

What it works: Posterior chain, shoulders, core

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