Surrenders
- Standing on something soft, such as an exercise mat, place both hands behind your head and gently bring your right knee down to the ground.
- Follow with your left knee so that you are kneeling on the mat, with your hands behind your head and your back nice and straight.
- Lift your right knee up placing your right foot in front of you. Bring your left foot forward and drive upward through your right heel to bring you back to starting position.
- Repeat the same movement, but leading with your left leg.
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Related exercises to discover
Surrenders is a at-home exercise that targets glutes & hip flexors and hamstrings and quadriceps and also works calves. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Plate overhead walking lunges, prone / lying knee bends and swiss ball squeezes. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
