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Surrender Side Bend

Step by step instructions, muscle activation and variants for the Surrender Side Bend.

MediumCoreObliques

About this exercise

The Surrender Side Bend is a kneeling core exercise that targets the obliques and lateral trunk muscles. Starting from a kneeling surrender position with hands behind the head, you perform controlled side bends to build lateral core strength and improve spinal mobility.

How to Perform

  • Kneel on the floor with both knees hip-width apart and bring both hands behind your head, elbows wide
  • Keep your hips square and your torso tall throughout the movement
  • Slowly bend your torso to one side, bringing your elbow toward the floor while keeping the opposite side engaged
  • Pause briefly at the bottom of the bend, feeling the stretch along the opposite oblique
  • Return to the upright position under control
  • Repeat to the other side for one complete repetition

Muscle Activation

Primary
CoreObliques
Secondary
AbsLower back

About the Surrender Side Bend

The Surrender Side Bend is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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