Paddling

Stand-up paddle (SUP)

A standing, rotational paddle stroke: power comes from the lats and trunk rotation, legs absorb the board's motion, and balance is constant.

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Stand-up paddler reaching forward to plant the blade on a misty lake

Muscles worked

Neck (Front)Upper traps (Front)Front delts — 40% importance (Front)Side delts (Front)Chest (Front)Serratus anterior — 35% importance (Front)Biceps (Front)Forearms & grip — 55% importance (Front)Abs — 70% importance (Front)Obliques — 90% importance (Front)Hip flexors (Front)Quads — 55% importance (Front)Adductors (Front)Shins (tibialis) (Front)Calves — 45% importance (Front)Outer shins (peroneals) — 40% importance (Front)Feet (arch & toes) — 45% importance (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) — 60% importance (Back)Rear delts — 45% importance (Back)Side delts (Back)Rotator cuff — 50% importance (Back)Lats — 100% importance (Back)Lower back (erectors) — 50% importance (Back)Triceps — 50% importance (Back)Forearms & grip — 55% importance (Back)Hip abductors (glute med) — 45% importance (Back)Glutes — 55% importance (Back)Hamstrings (Back)Adductors (Back)Calves — 45% importance (Back)
FrontBack
  • Lats
  • Obliques
  • Abs
  • Upper back
  • Forearms
  • Quads
  • Glutes
  • Triceps

The movement, phase by phase

  1. Reach & catch

    Hinge slightly at the hips, rotate and plant the blade far forward.

    • Trunk rotation
    • Hip hinge
    • Front raise (shoulder flexion)
    Neck (Front)Upper traps (Front)Front delts — primary (Front)Side delts (Front)Chest (Front)Serratus anterior — primary (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques — primary (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats — primary (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

  2. Power phase

    Pull the board past the blade by unwinding the trunk and extending the shoulder — lats, obliques, triceps of the top arm.

    • Straight-arm pull (shoulder extension)
    • Trunk rotation
    • Vertical pull
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — primary (Front)Obliques — primary (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) — primary (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats — primary (Back)Lower back (erectors) (Back)Triceps — primary (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

  3. Exit & recovery

    Blade exits at the feet and returns forward.

    • Reverse fly
    • Grip
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip — primary (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts — primary (Back)Side delts (Back)Rotator cuff — primary (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip — primary (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

  4. Balance

    Knees soft, feet active — ankles, quads, glutes and deep core react to every wave.

    • Squat
    • Anti-rotation (brace)
    • Ankle push-off (plantar flexion)
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — primary (Front)Obliques (Front)Hip flexors (Front)Quads — primary (Front)Adductors (Front)Shins (tibialis) (Front)Calves — primary (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) — primary (Back)Glutes — primary (Back)Hamstrings (Back)Adductors (Back)Calves — primary (Back)

    Best exercises for this phase:

Most specific exercises

Drills & sessions in the sport

Work done in the water or on the run itself, next to the strength exercises above.

Training notes

  • Unstable-surface work (BOSU, stability ball, balance board) transfers directly to the board.
  • Use single-arm and rotational exercises — every stroke is one-sided.

Mobility to pair with it

  • Thoracic rotation
  • Hamstring & hip hinge mobility
  • Ankle mobility