Surrender Squats
Surrender squats are a challenging exercise that combines strength, balance and coordination, and targets the quadriceps, glutes and core muscles. This exercise involves going from a standing to a kneeling position and back, which improves both mobility and endurance.
Correct form and technique
How to perform surrender squats correctly:
- Start in a standing position with your feet hip-width apart and your hands behind your head.
- Bend your knees and lower yourself onto one knee, followed by the other, ending up in a kneeling position.
- Push up with one leg and rise back up to standing, first with one leg and then the other.
- Switch which leg you start with to balance the load on both sides of the body.
Keep your core engaged and your chest lifted to avoid overloading your lower back, and make sure your movements are controlled.
Common errors
Here are some mistakes to avoid:
- Leaning forward posture: Keep your upper body straight and avoid bending forward, as this can lead to incorrect strain on your back.
- Unstable knees: Avoid letting your knees fall inward. Keep them in line with your toes.
- For fast movement: Perform the exercise at a steady and controlled pace to ensure proper technique.
Modifications and variations
Adapt the exercise to your level:
- Beginners: Start without weights and focus on technique. Use a lower mat or pillow to protect your knees.
- Advanced: Use dumbbells or a weighted vest for added resistance, or add a squat before each decline to increase the challenge.
Number of repetitions and sets
Perform 8-12 repetitions on each side in 2-3 sets , depending on your fitness level.
Breathing technique
Breathe in when you get down on your knees, and breathe out when you get back up. Steady breathing helps you maintain balance and control.