base – https://phoenixstatic.azureedge.net/surfers/1433
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – LOWER BODY
duration – 00:37
video_info –
key_takeaways –
Description – Strengthens the hamstrings, glutes, and core while improving unilateral stability—key for balance and control in surfing. Helps prevent injuries by enhancing posterior chain endurance.
Steps_Reps – Strength: 4 x 8-10 per leg &$ Endurance: 3-4 x 12-15 per leg &$ Control & Stability: Slow tempo, 3 x 10 per leg