base – https://phoenixstatic.azureedge.net/surfers/2148
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – LOWER BODY
duration – 00:26
video_info –
key_takeaways –
Description – Develops unilateral posterior chain strength, balance, and core control—key for improving stability and injury resilience during dynamic surfing movements. Engages the glutes, hamstrings, and lower back.
Sets_Reps – Strength & Balance: 3-4 x 8-10 per leg &$ Control & Stability: Slow tempo, 3 x 8 per leg &$ Mobility Focus: Light resistance, focus on range and alignment, 2-3 x 10 per leg