Exercise of the Month: Surrenders

This month we’re focusing on the surrender exercise, a challenging lower body movement designed to build strength, stability, and control.

Performed from a kneeling to standing position, this exercise targets the glutes, thighs, and core while also improving balance and coordination. The constant change of levels helps to increase your heart rate, strengthen your lower body, and develop the control needed for everyday movements such as walking, climbing stairs, and lifting.

It’s a great exercise for improving lower-body strength, posture, and overall stability.

How to Perform:

1. Stand tall with your hands behind your head, elbows wide, and your core engaged.
2. Step your right leg back and gently lower your right knee to the floor.
3. Bring your left knee down so you are kneeling, keeping your chest lifted and squeezing your glutes to stay stable.
4. Step your right foot forward, placing it firmly on the floor.
5. Bring your left foot forward and press through your right heel to return to standing.
6. Repeat the movement, alternating the leading leg each repetition.

Advanced Level:

To increase the challenge, hold a dumbbell or weight close to your chest while performing the movement. The added resistance will increase the demand on your legs, glutes, and core, helping to build strength and control.

Start with a lighter weight and focus on maintaining good form. Keeping your chest lifted, your movements controlled, and your core engaged throughout.

Strong. Stable. Powerful.

That’s why the Surrender Exercise is our Exercise of the Month.