Leg Surrender Exercise

No, doing the surrender exercise doesn't mean you're giving up on fitness. On the contrary, the activity burns fat while toning muscles throughout your body, particularly if you do a weighted version. The exercise gets its name because you begin with your arms in the air and, with one exception, you keep your hands raised at all times. Different versions of the exercise provide some variety and offer various intensity levels.

  1. Muscles Worked

    • The surrender exercise qualifies as a total-body activity and also provides a solid aerobic workout. The exercise targets your shoulders, lower back, gluteal muscles and quadriceps.

    Standard Surrender Lunge

    • To perform the body-weight lunge version of the exercise, stand straight with your feet shoulder-width apart and extend your arms straight up toward the ceiling. Step back and kneel on your right knee, leaving your left foot flat on the floor. Then lower your left knee to the floor. Both knees should be bent at right angles, and your body should be perpendicular to the floor, from your knees to your head. Keep your arms above your head throughout the exercise. Lift your left leg and return to a lunge position with your foot flat on the floor, then press through your left foot and rise to the starting position. Repeat the exercise, kneeling on your left knee first, then continue to alternate legs. Perform 10 reps.

    Perform a Weighted Version

    • To do a more intense version of the leg surrender exercise, hold a kettlebell above your head in your extended arms. Alternatively, hold a dumbbell in your hands, or grasp a pair of light hand weights, with your palms facing each other. Do the exercise for 30 to 90 seconds.

    Surrender Squat

    • To perform the surrender exercise as a squat, rather than a lunge, stand straight with your feet hip-width apart and your arms extended upward. Hold a 5- or 10-pound dumbbell in your hands, if you wish, for a more intense workout. Kneel straight down on your right knee; don't step backward. Immediately bring your other knee to the floor. Keep your torso and arms straight throughout the exercise. Rise to the starting position, beginning with your right leg, and continue for 30 seconds. Alternate legs with each rep.

    Add a Triceps Extension

    • Add some upper-body intensity to your surrender workout by combining the exercise with the triceps extension. Begin in a standard surrender position with your feet hip-width apart. Hold a pair of light dumbbells in your extended arms, with your palms facing each other. Step back with one leg and kneel, as you would for a standard surrender lunge. While you're kneeling, however, bend your elbows and lower the dumbbells behind your back. Keep your upper arms vertical at all times. Rise and extend your arms upward to return to the starting position. Continue for one minute. Do two or three sets, or work up to that level.