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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

Common Mistakes

Common mistakes content is coming soon.

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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