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 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.
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.
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.
More amazing lower body exercises for fat loss await!
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