base – https://phoenixstatic.azureedge.net/surfers/1427
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – LOWER BODY
duration – 00:35
video_info –
key_takeaways –
Description – Improves lateral strength, mobility, and balance—key for quick directional changes and lower-body control in surfing. Targets the quads, glutes, adductors, and core.
Steps_Reps – Strength: 4 x 6-8 per side &$ Endurance: 3-4 x 10-12 per side &$ Control & Stability: Slow tempo, 3 x 8 per side