1. Begin by starting on your knees spaced about hip-width apart, with your hands behind your head
2. Keeping your back nice and straight, lift one knee off the floor and replace its space with your foot
3. Transferring your weight onto this now planted foot, lift your other knee and place your other foot in its space so that you’re now in a low squatting position, with your thighs running parallel to the floor
4. Reverse the motion to get back into the starting position and then repeat on the opposite side for the specified number of reps or time
5. Never surrender
The primary muscles used in Surrenders are the Glutes and Quads. The secondary muscles used are the Abs.