Lever Outdoor Side Surf

Muscles worked

Setup

1. Stand firmly on the pivoting foot platform with feet shoulder-width apart.
2. Grasp the handles firmly at chest or waist height to stabilize your upper body.
3. Maintain an upright posture with a slight bend in the knees and your chest facing forward.

How to do it

1. Rotate your hips and lower body to one side in a smooth, 'surfing' motion while keeping your shoulders square.
2. Exhale as you reach the end of the rotation, feeling the contraction in your obliques.
3. Inhale as you return to the center and immediately rotate to the opposite side in a continuous, rhythmic pattern.
4. Maintain a controlled tempo of approximately two seconds per side to avoid relying on momentum.

Form checklist

• Keep your upper body and shoulders facing forward throughout the entire movement.
• Engage your core muscles deeply to protect your lower back during the rotation.
• Keep your knees slightly bent to absorb the rotational force.
• Ensure the movement is driven by the waist and hips rather than just swinging the legs.

Pro tips

• Focus on 'wringing out' your midsection at the peak of each rotation to maximize oblique fiber recruitment.
• Maintain a tight grip on the handles to create a stable anchor point, allowing for a deeper stretch in the lateral core.

Make it harder

• Add a two-second isometric hold at the furthest point of each rotation to increase time under tension.
• Slow down the return to the center position to force the obliques to work harder against the machine's pivot.

Frequently asked

What muscles does the lever outdoor side surf work?

The lever outdoor side surf primarily targets the obliques, and also works the abs and glutes as secondary muscles.

What equipment do you need for the lever outdoor side surf?

The lever outdoor side surf uses leverage machine.

Is the lever outdoor side surf good for beginners?

Yes. The lever outdoor side surf is a beginner-friendly movement and a strong foundation to build on.

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