When it comes to lakefront activities that combine fitness, fun, and scenic exploration, kayaking and stand-up paddleboarding (SUP) are at the top of the list. Both are low-impact, core-centric workouts that offer excellent cardiovascular and strength-training benefits. But which one gives you a more complete full-body workout? The answer depends on which muscles you’re looking to target — and how hard you’re willing to work.
In this blog post, we’ll break down the muscle groups each activity engages, compare the physical demands of both, and help you decide which water sport offers the most well-rounded workout for your fitness goals.
The Muscles Used in Kayaking
Kayaking might look like it’s all about the arms, but a powerful stroke actually originates from your core and lower body. Here’s how your body is working when you’re paddling through the water:
- 1. Upper Body
- Back and Shoulders: The primary movement in kayaking involves pulling the paddle through the water, which heavily recruits the latissimus dorsi, trapezius, and deltoid muscles. Each stroke challenges these muscles on both sides of the body.
- Arms and Forearms: The biceps, triceps, and grip muscles all work in unison to maneuver the paddle. The repetitive motion builds strength and endurance over time.
- 2. Core
- Obliques and Abdominals: Every rotation of your torso during a stroke engages the obliques and rectus abdominis. The constant twisting motion is excellent for building rotational strength and tightening the midsection.
- Lower Back: Stabilizing your spine and maintaining posture in the seat works the erector spinae, helping build endurance and reduce back pain when done correctly.
- 3. Lower Body
- Hips and Legs: While it might seem like your legs are just sitting idle in a kayak, they actually help with balance and power transfer. The hip flexors, glutes, and hamstrings work subtly to maintain posture and support rotational movement.
Summary
Kayaking provides a solid workout for the upper body and core, with moderate engagement of the lower body. It especially strengthens pulling muscles and improves rotational strength.
The Muscles Used in Stand-Up Paddleboarding (SUP)
SUP might appear more tranquil, but don’t let that calm demeanor fool you — it requires full-body effort to stay upright and propel forward. Here’s a breakdown of the muscles engaged while paddleboarding:
- 1. Lower Body
- Calves and Feet: Constant micro-adjustments are required to maintain balance on the board, which activates the gastrocnemius, soleus, and intrinsic foot muscles almost continuously.
- Quads and Hamstrings: Maintaining a semi-flexed knee position and stabilizing the body engages both the quadriceps and hamstrings to a significant degree.
- Glutes: Your gluteus maximus helps stabilize your hips and maintain control during paddling.
- 2. Core
- Entire Core Activation: Because you’re standing and balancing on an unstable surface, SUP requires near-constant activation of the entire core — abs, obliques, lower back, and even the deep transverse abdominis.
- Rotational Movement: Just like kayaking, each stroke involves a twist through the core, especially when paddling on alternate sides.
- 3. Upper Body
- Shoulders and Arms: Paddling uses the deltoids, biceps, and triceps, but with a different motion than kayaking. Because the paddle is longer and the motion is more vertical, you’ll engage slightly different fibers.
- Back Muscles: The pulling motion still uses the lats, but less intensely than in kayaking due to the more upright stroke position.
Summary
SUP engages nearly every muscle group in the body, with a major emphasis on balance and stability. It offers more continuous lower body activation compared to kayaking.
Which Burns More Calories?
Calorie burn depends on several factors like intensity, duration, and water conditions. However, on average:
- Kayaking burns around 300 to 500 calories per hour, depending on your effort and pace.
- SUP can burn 400 to 700 calories per hour, especially when done on choppy water or with interval bursts.
- The higher caloric burn in SUP is primarily due to the engagement of more muscle groups, especially the stabilizers in your legs and core.
Muscle Engagement Comparison
Other Considerations
Balance and Coordination: SUP wins hands down when it comes to improving balance, proprioception, and stability.
Kayaking doesn’t demand much balance, but does improve hand-eye coordination and fine motor control, especially in narrow waterways.
Accessibility: Kayaking is more beginner-friendly and easier on the joints, especially for those with balance issues or knee injuries.
SUP requires more skill and can be challenging for people with balance limitations or mobility issues.
Muscle Recovery: Kayaking allows you to take breaks while seated.
SUP generally keeps muscles more engaged throughout, meaning less downtime but longer recovery periods post-exercise.
So, Which Works More Muscles?
Stand-up paddleboarding works more total muscles overall, especially when factoring in the lower body and deep core stabilizers. It provides a full-body workout with continuous engagement and greater caloric expenditure.
However, kayaking offers a more intense workout for the upper body and back. It’s excellent for building strength and endurance in the lats, shoulders, and arms — plus it’s easier to sustain for longer periods if you want a less intense full-body strain.
Final Verdict
If your goal is overall body conditioning, balance improvement, and maximum muscle engagement, stand-up paddleboarding is the better option. It hits nearly every muscle group and keeps your body working at all times.
If you’re looking to strengthen your upper body, build core rotation, or enjoy a longer ride with less fatigue, kayaking may be the right choice.
Best of all? Do both. Alternating between kayaking and SUP can keep your muscles guessing, improve your total-body fitness, and make your lakefront workouts both effective and enjoyable.
So grab your paddle — standing or sitting — and make the most of your time on the water. Your body (and mind) will thank you.
Posted by Scott Freerksen “The Lake Guy”