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November 16, 2020 2 min read

In a world of lunges, squats and deadlifts, it's easy to overlook one of the most functional and powerful lower body exercises to burn fat: surrenders.

As the name suggests, surrenders involve going from standing to kneeling (and back up) with your hands clasped behind your head and your elbows pulled back—exactly like you are surrendering to someone. 

Surrenders: The Lower Body Exercise to Burn Fat

Surrenders can be intimidating, but are actually easy to do, granted you don't have knee problems. Because surrenders necessitate that you get down on your knees, this exercise can be painful for people with knee injuries. If this is the case for you, try doing this exercise on a crash mat. It can ease the discomfort.


In fact, we suggest you fold a yoga mat in half to do this move even if you don't have knee issues. It just makes the whole exercise more comfortable. Challenging still, yes, but comfortable.

Of course, if it still hurts or you have been told to not do certain movements, skip surrenders and read this:How to Exercise Your Lower Body Without Squats.

For everyone else, add surrenders to your next workout for one of the best lower body exercises that will build muscle and burn fat.

Surrenders not only strengthen your legs, but your core and glutes while also getting your heart rate up for a killer cardio move.


How to Do the Surrenders Exercise

  1. Start by standing up straight with your hands behind your head and your elbows pulled back. Alternatively, as shown, you can keep your hands on your hips. This is a great option for beginners since it will keep your heart rate lower.
  1. Bring your left knee down to the floor, gently, followed by your right one. Keep your chest lifted and your core engaged and strong to help stabilize your body.
  1. Place your left foot in front of you and then, using your right leg to anchor you, stand up, pushing through the heel of your left foot.
  1. Repeat, leading with the right leg this time. To start, try doing this for 12 reps (so six reps on each leg) for two sets. Add another set, more reps and resistance as you progress to ensure you keep challenging yourself toward change. 


We recommend snapping on aweighted vest for hands-free added resistance that will help you burn more fat and build more muscle in all your workouts.


See Surrenders in Action

Many of our trainers incorporate surrenders in their workouts on BodyRockPlus, so you cansign up there for a month FREE and score access to thousands of workouts for all fitness levels.

Join us now!

More amazing lower body exercises for fat loss await!




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