How to Stand Up on a Paddleboard in 10 Steps

This post outlines ten steps that will help teach you how to stand up on a paddleboard. These steps are subjective and provide a beginner foundation on how to stand up and keep your balance on your board.

For beginner SUP boarders, learning how to stand up on a paddleboard can seem like a daunting task. It feels so much easier to sit, kneel, and even lay on your board rather than standing up.

Trust me, I feel you! On those low-energy days, laying out on your board and drifting along the current is super calming and enticing. HOWEVER, are you really SUP boarding if you don’t stand up?

The answer is up to you! BUT I do believe it’s important to learn how to stand up and paddle, for your own safety and know-how.

With the right technique, practice, and a bit of confidence anyone can master standing up on their board with ease.

When you should stand up and when you should not…

It’s important to consider your skill level and the weather conditions you’ll be paddleboarding in when deciding whether to stand or sit.

If you’re newbie still, start by paddling while sitting down until you feel comfortable enough on the board to stand. When you’re ready to try standing, paddle to a shallow area to practice just in case you fall off your board.

Try not to sit down for too long! Paddleboads aren’t made to be comfy to sit on for hours so your calves, legs, and lower back will soon begin to feel the strain.

If you’re paddling on rough waters and into the wind, kneeling or sitting down is the safer option to avoid getting knocked off our board.

If the wind and current get really bad where you are even unable to paddle, you can kneel closer to the backend of your board and paddle with your arms.

Or if you’re able to, you get on your stomach and start paddling with your arms as well.

Think of a surfer paddling to catch a wave!

Check out this article on How to Read the Weather for Paddling to make sure you’re never caught in treacherous weather.

Benefits of Standing Up

Standing on a paddleboard allows you to use your entire body weight to generate power and paddle more efficiently. With a better posture and leverage, you can paddle longer distances with less effort, making it easier to maintain speed and momentum.

While standing up on a paddleboard you’re supposed to engage your core muscles and shoulder muscles to help stabilize yourself to paddle with more force. You also activate the muscles in your legs, hips, and feet, providing a full-body workout.

While sitting down on a paddleboard may be suitable for certain activities such as fishing or relaxing, standing up offers numerous benefits, including improved balance, better visibility, enhanced paddling power, and a more enjoyable experience overall.

Start in calm water

Find a calm and shallow area to start in, such as by the shore of a lake, by a pier, or on a calm section of the beach. This will make it easier to balance and stand up. Make sure your leash is on and walk until knee-deep in the water (to avoid harming the fins) and deploy the board.

Make sure all your equipment and camera are secured to the front or back of your board by cords. It’s better to do this while standing in the water so as to not add any strain while you get on the board.

The added weight of any equipment will affect the board’s weight distribution, so it’s better to get the gear on before you get on the board yourself.

Get on the board

Place the paddleboard in the water and use your hands to hike your knee onto your board. Start by kneeling as you centre yourself on the board.

Getting on the board can be tricky as well! You have to make sure you have enough momentum to climb onto the board without putting too much pressure on one side of it so it won’t tip in either direction.

Get your paddle ready

Make sure your paddle is beside you, and handy! You will be holding it as you stand and then immediately putting it in the water to stabilize yourself. I usually keep my paddle lengthwise on my dominant side (right) so I’m ready to pick it up as I stand.

Make sure your leash is untangled

Clear your standing path so no obstructions cause a fall as you stand. Make sure your leash is not tangled around your feet or legs so that you don’t accidentally step on it or pull it in the wrong direction.

Start on all fours

Once you get on, move slightly back of the center of your board (around the handle) while kneeling and move into all fours position there.

Keep your knees hip-width apart, and place your hands on the board beside your knees. Keep your back straight and your gaze focused forward for the next step. Bracing yourself for your next move.

Move your feet forward

Slowly move your feet to the center of the board, one foot at a time. Keep your feet parallel and about hip-width apart.

Keep your knees slightly bent and your core engaged for the next move. You should be in a runner-like stance.

Stand up!

Take a deep breath, and slowly stand up, one foot at a time. Keep your gaze forward and your core engaged. As you stand up, keep your knees slightly bent and your weight centred over the middle of the board.

If you don’t make it up, try to get to one knee!

Maintain balance

Once you’re standing, maintain balance by putting your paddle immediately in the water. Keep your weight centred over the board and a consistent bend in your knees.

Use your paddle to help you balance, keep your gaze forward, and don’t look down too often.

You go where you gaze!

Know your paddle strokes

Start paddling around to keep your balance. Make sure you’re holding the paddle properly with the fin pointed down and facing away from you.

Here are some strokes to try when you are standing, remember to engage your core while you paddle:

• Front Stroke – paddle forward a few lengths on each side, focusing on moving straight and making consistent strokes.
• Stop Stroke – place the paddle in the water slightly behind you and hold the position to stop slowly.
• 180 stroke – start with a stop stroke and paddle back to front.

Practice, Practice, and Practice!

I’m not one of those super athletic people who can naturally be awesome at throwing a ball or running across a field at top speeds. I’m a Mia Thermopolis athletic girl, with no hand-eye coordination whatsoever.

However, I am a consistent practicer and totally understand what it’s like to try something for the fun of it, to then feel completely disappointed in yourself for not succeeding even at the littlest of things.

Remember this is for fun! No competition, no standards, no rules and no rush.

So sit down and stand up as many times as you need to get accustomed to it. To get really comfortable on the board start by laying down on your back and stomach and practicing standing up from that position.

Never feel bad for sitting down and paddling, it’s your SUP journey and it’s your time to enjoy the paddle, however, you do it!

By following these steps, you’ll be standing up on your paddleboard in no time. Remember to take it slow, maintain your balance, and enjoy the ride. With some practice, you’ll be gliding across the water like a pro!

Always remember to read the weather before paddling, and take all your safety equipment + extras. Looking to improve your skills before you go? Avoid these 13 beginner paddleboarding mistakes on the water.

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