How to Pop Up on a Surfboard: The Complete Guide for Beginners

We might be biased, but learning to surf has to be the most rewarding adventure you can embark on.

It's fun. It's good for your mind, body and soul. And it takes you to amazing places like Bali and the Bukit Peninsula.

But before you can longboard gracefully or shred a shortboard, there's one thing you need to master.

The pop-up.

This quick, single fluid motion moves you from lying in a prone position to standing on your board in a balanced stance, reading to ride the wave.

Get it right and your surfing journey will flow much more smoothly. Get it wrong and, well... you risk losing balance, missing waves or developing a bad habit that holds you back.

This guide breaks down everything you need to know about how to pop up on a surfboard, as taught by our legendary Kala Surf instructors.

From understanding the basic parts of the movement to step-by-step instructions and tips to help you learn to surf with confidence, they coached hundreds of people how to properly pop up.

Now they're passing that knowledge onto you!

What is a pop-up?

The surfing pop up is the explosive transition from lying prone (on your belly) to standing in a correct position on your board.

Think of it as a dynamic push-up that ends in a low, stable stance. Unlike simply bringing one knee forward or pausing halfway, a good pop up is a single, smooth motion that uses your whole body.

In a nutshell, a solid and correctly performed pop up:

• Keeps forward momentum so you can catch waves effectively
• Creates space between your body and the board to allow your feet to move freely
• Sets your feet shoulder width apart so you can maintain balance
• Helps you avoid the dreaded nose dive a very common mistake for beginner surfers... also called "pearling"

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Why the pop-up matters

Ever watched a more experienced surfer glide across a wave, only to find yourself wishing you could surf like them? Hey... us too! The truth though is that getting to that point takes two things: heaps of practice and strong fundamentals. A clean pop-up allows you to:

1. Paddle efficiently and smoothly transition to standing position
2. Maintain speed down the line by shifting more weight between your front and back foot
3. Set a balanced stance with your knees bent for more control
4. Catch more waves and build confidence session after session

On the flip side, a hesitant or slow-motion pop-up often results in losing balance, getting stuck on one knee or not having enough speed to ride the wave after taking off.

Think of blowing your pop-up like stalling your manual vehicle at the traffic light as opposed to driving off smoothly. You can still keep going, but you've kinda bungled the start.

What's the ideal body position before you pop up?

Before you attempt the pop-up, it helps if your body is in the right position. This way you give yourself every chance to quickly spring to your feet and ride out the wave.

To get your body into the correct position, do the following:

• Hands flat on the deck, placed under your chest or low ribs
• Arms extended but not locked
• Feet together and back legs straight (avoid bending your back knee)
• Eyes forward and looking where you want to go
• Your pelvis and upper thighs lightly touching the board to stay streamlined
• Body centered along the stringer to find the sweet spot (if you’re too far forward, you’ll nose dive; too far back and you’ll stall)

Tip: If you’re struggling to paddle faster, check your body alignment and make sure you’re in this balanced prone position before you start paddling for the wave.

Step-by-step: How to pop up on a surfboard

Now for the fun stuff! While articles like this won’t replace real-world experience, they give you a solid foundation.

As you’re out there, something you’ve read will often click into place and help you connect the dots. Here’s a clear, repeatable sequence to follow for your next surf session:

Step 1: Paddle efficiently into the wave

• Build speed with deep, strong paddle stroke
• As the wave approaches, start paddling harder to generate enough speed
• Once you feel the wave push you forward, set your hands

Step 2: Set your hands and prepare

• Place your hands flat under your chest
• Keep elbows tucked close to your body
• Keep your eyes forward

Step 3: Push up with upper body strength

• In one smooth motion, press your upper body away from the board
• Lift your pelvis and upper thighs off the deck to create space for your legs
• Your arms extend as you prepare to move your feet and bring your back foot forward

Step 4: Bring your back foot forward

• Unlike a burpee, surfing pop-ups often lead with the back foot
• Slide your back foot forward to the position over your surfboard’s tail... this anchors your stance
• If your right foot is your back foot (regular/natural stance), that’s your anchor point
• If you’re goofy-footed, it's your left foot

Step 5: Bring your front foot forward

• As your back foot lands, bring your front foot forward quickly to about where your chest was
• Aim for your front foot to land roughly at a 45-degree angle, pointing toward the nose
• Keep your front knee slightly bent to absorb motion

Step 6: Stand in a balanced stance

• Release your hands and rise into a low crouch
• Feet should be shoulder width apart for stability
• More weight goes onto the front foot (at first)
• Keep your knees bent, arms out for balance and eyes forward

Step 7: Adjust and ride

• Look where you want to go down the line
• Shift your weight to control speed and direction
• Keep a low, balanced stance as you trim along the wave face

Kala Surf instructors give their tips for success!

These expert insights, drawn from years of hands-on experience (and nosedives), will help you avoid common mistakes and build lasting muscle memory:

• Practice on dry land: Rehearse your pop-ups on a yoga mat or the sand to ingrain the movement
• Avoid going to one knee: Using a knee forward step is a very common mistake that slows you down
• Keep it a single fluid motion: Pausing mid-pop-up kills momentum
• Stay low: A wide stance with bent knees gives you more control
• Watch the chicken wing: Flaring elbows out makes you unstable
• Relax your shoulders: Tension can cause overcorrection and wobbles
• Use upper body strength: If you lack strength, build it with push-ups and planks
• Learn to duck dive separately: Popping up and duck diving are different skills, but both are essential

Drills to improve your pop-up technique

Struggling to nail your pop-up? Our instructors can definitely help, but in the meantime, use these drills to build strength and confidence:

• Pop-up repetitions on dry land: 10–20 reps before every surf session
• Yoga flows: Downward dog and upward dog help open the shoulders
• Surf skate practice: Reinforce correct stance and balance
• Strength training: Push-ups, planks, and core work help you generate more space under your body when you pop up

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Conclusion

The pop-up is the foundation of your surfing journey. Every ride, every manoeuvre and every bit of progress starts with this moment!

Whether you’re a beginner surfer or just want to fine-tune your pop-up technique, remember: consistency is everything.

Book a stay with Kala Surf and lock down back-to-back sessions with our epic coaches. They're literally the best in the business when it comes to coaching surfing. Book your place today!