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Exercise guide
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Surrenders

Surrenders exercise illustraion diagram
Equipment required
Primary muscle group(s)
Secondary
Surrenders exercise muscle groups Surrenders exercise primary muscle groups Surrenders exercise primary muscle groups Surrenders exercise primary muscle groups Surrenders exercise secondary muscle groups
  1. 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.
  2. 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.
  3. 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.
  4. Repeat the same movement, but leading with your left leg.
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Related exercises to discover

Surrenders is a at-home work out exercise that targets glutes & hip flexors and hamstrings and quadriceps and also involves calves. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Gluteus / glute / gluteal stretch, crab walks and front kicks are related exercise that target the same muscle groups as surrenders. Visit our free illustrated exercise directory for more exercises to try in your workouts.

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
WorkoutLabs Fit Simple Workouts App for Weight Loss and more!
Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Personal Training Software from WorkoutLabs
Coach or trainer? Create visual exercise programs your clients will love!
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
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