High Surfer Kick
Burn fat and build lower-body power with High Surfer Kicks. This dynamic squat-to-side-kick combo targets your glutes, quads, and core while improving balance and coordination.
The High Surfer Kick mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
High Surfer Kick Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
How to do the High Surfer Kick
Starting Position
Stand with feet shoulder-width apart, keeping your core engaged and your chest upright.
Squat Phase
Lower your hips back and down into a squat position, as if sitting in a chair, until your thighs are roughly parallel to the floor.
Keep your weight in your heels and your knees aligned over your toes.
The Kick
As you drive back up to a standing position, shift your weight onto one leg.
Simultaneously raise the opposite leg out to the side in a controlled kicking motion, keeping the core tight for balance.
Immediately return the foot to the floor and descend into another squat.
Flow and Tempo
Alternate legs with every repetition.
Maintain a consistent, controlled tempo throughout the movement to maximize the engagement of both the legs and the core stabilizing muscles.
High Surfer Kick FAQs
What muscles does the High Surfer Kick work?
The High Surfer Kick mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the High Surfer Kick?
None. The High Surfer Kick is a bodyweight exercise, so you can do it anywhere.
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