Primary muscles: Glutes, quads, core
Secondary muscles: Hamstrings, calves
Equipment: No equipment
1. Stand with your feet hip-width apart, hands behind your head and squat.
2. Kneel first with your left knee and then bring your right knee down to the mat.
3. Lift your left foot up, place it in front of you, and then bring your right foot forward.
4. Push through the heels and return to the squat position.
5. Switch sides and repeat.
PROPER FORM AND BREATHING PATTERN
Tighten your core, squeeze the glutes, keep your hips back and your chest up. Bring the knees gently to the mat, maintain your spine neutral and relax your head and neck. Exhale as you press through the heels to return to the squat position, and don’t let the knees extend beyond the toes.
The surrender is an advanced move that keeps your heart rate up and improves your balance and coordination. This exercise effectively tones and lifts your butt, strengthens the legs and tightens your core, giving you a great full body workout.
SETS AND REPS
To calculate the number of calories burned doing the surrender, enter your weight and the duration of the exercise: