Outdoor Federation

What Muscles Does Paddle Boarding Work

Paddle boarding is a great way to stay active and enjoy the outdoors. What many people don’t realize is that paddle boarding also provides a great workout.

What Muscles Does Paddle Boarding Work

The following muscles are activated when paddle boarding:


While paddle boarding looks easy, it actually takes a lot of leg muscles to keep you moving. The main muscle used when paddle boarding is the quadriceps, which are located in the front of the thigh. The quadriceps help to lift the leg and extend it forward, allowing you to move forward on the board.


Core muscles are important when paddle boarding because they help you stay stable and upright. When you’re standing on the board, your core muscles keep you from swaying back and forth or from tipping over. In addition, your core muscles help you paddle forward by providing power and stability. So if you want to stay on your board and make progress while paddling, make sure to focus on strengthening your core muscles.


Arms muscles are used when paddle boarding to help propel you through the water. The arms muscles work with the shoulder, back and leg muscles to create a smooth and efficient stroke.

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The arms muscles, including the biceps and triceps, work together to move the paddle through the water. The motion of the arms muscles also helps to keep the body stable while paddle boarding.


Shoulder muscles are used to paddle a board in different ways. The most common way to use the shoulder muscles is to pull the paddle towards your chest. This action will cause your board to move forward. You can also use your shoulder muscles to push the paddle away from your chest. This will cause the board to move backwards.


Neck muscles are used when paddle boarding to help keep the head up and to help with balance. The main neck muscles used are the trapezius and the sternocleidomastoid. The trapezius muscle is used to lift the shoulders and hold them back, which helps to keep the head up. The sternocleidomastoid muscle is used to turn the head, which also helps with balance.

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How Many Calories Does Paddle Boarding Burn?

How many calories does paddle boarding burn? The amount of calories you burn while paddle boarding will depend on a number of factors such as your weight, intensity level, and duration of the activity.

Generally speaking, you can expect to burn between 200-400 calories per hour while paddle boarding. This is a relatively low-intensity activity, so it is a great option for those looking to maintain their current health and fitness level.

Is Paddle Boarding Better than Running?

Running is a great way to stay in shape, but paddle boarding can be even better. When you run, your feet hit the ground over and over again. This can be hard on your joints, especially if you run frequently.

When you paddle board, your whole body is moving and you are using different muscles than you use when you run. This can help to prevent injuries and it can also help to improve your overall fitness level.

Paddle boarding is also a great way to get some fresh air and enjoy the outdoors.

Is Paddle Boarding Cardio?

While paddle boarding is a great way to enjoy the outdoors and get some exercise, it remains unclear if paddle boarding is an effective form of cardio. A study found that when participants paddle boarded for 20 minutes at a moderate intensity, their heart rate and oxygen consumption increased similarly to when they participated in a moderate-intensity stationary bike ride.

However, another study published found that when participants paddle boarded for 30 minutes at a vigorous intensity, their heart rate and oxygen consumption increased more than when they participated in a vigorous-intensity stationary bike ride. Therefore, it appears that paddle boarding can be an effective form of cardio, depending on the intensity at which you paddle board.


In conclusion, paddle boarding is a great way to work out your muscles. It targets your core, arms, and legs, and is a low-impact workout that is easy on your joints. If you are looking for a new way to get in shape, paddle boarding is a great option.

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