Surrender Squats

Surrender Squats are a dynamic exercise that combines strength, balance and coordination. This exercise focuses on the quadriceps, glutes and core muscles by alternating between kneeling and standing positions. Surrender Squats improve both mobility and endurance, making them ideal for strengthening the lower body and improving functional movement.

Correct Execution of Surrender Squats

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet hip-width apart and your hands behind your head.
  2. Lower yourself onto the right knee, followed by the left, ending up in a kneeling position.
  3. Lift your right foot and plant it flat on the floor in front of you.
  4. Push through the right heel to rise to a standing position, bringing the left foot up next to the right.
  5. Repeat the movement, starting with the left leg this time, and continue switching sides for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Unstable Core: Be sure to engage the core muscles to maintain balance and proper form throughout the movement.
  • The knees collapse inward: Keep the knees in line with the toes to avoid unnecessary stress on the joints.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper technique and maximum muscle activation.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Place a pillow under the knees for extra support and comfort, or perform the exercise without holding your hands behind your head to reduce difficulty.
  • Advanced: Hold dumbbells in your hands or use a weight vest to increase the resistance and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 10-12 repetitions on each side, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower into the kneeling position and exhale as you push up to the standing position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing Surrender Squats:

Back to blog