Surrender | Illustrated Exercise Guide

Primary muscles: Glutes, quads, core
Secondary muscles: Hamstrings, calves
Equipment: No equipment

SURRENDER INSTRUCTIONS

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.

EXERCISE BENEFITS

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.

DEMONSTRATION

SETS AND REPS

Start with regular squats and practice doing lunges first. Once you’re comfortable with your form add 2 or 3 sets of 10 to 12 repetitions to your lower body or full body routines.

CALORIES BURNED

To calculate the number of calories burned doing the surrender, enter your weight and the duration of the exercise:

RELATED LOWER BODY EXERCISES

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Standing open the gate
Lunge back kick
Booty squeeze
Weighted donkey kicks

WORKOUT ROUTINES