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Exercise guide
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Surrenders

Surrenders
Equipment required
Primary muscle group(s)
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 gym work out exercise that targets glutes & hip flexors and hamstrings and quadriceps and also involves calves. Refer to the illustration and instructions above for how to perform this exercise correctly. Bosu ball single leg bridge / hip thrusts / extensions / raises, walking high kicks / soldier march and stability / swiss / exercise ball ab pike press are related exercise that target the same muscle groups as surrenders. Visit our directory for more exercises.
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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.
Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
Shop workout supplements from Legion
Get results faster with supplements that work from Legion Athletics - the only brand we use and trust.
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