View this exercise on Fitain

Surrender Squat (w/ Jump)

  • Intermediate
  • Body weight
  • Hamstrings · Quadriceps · Glutes · Calves

Setup instructions

1) Stand tall with a slight bend in the knees - feet shoulder-width apart. Keep the chest up, core and glutes tight.

2) Place your hands behind your head - elbows face outwards

Perform instructions

1) Hinge at the hips as if you're going into a squat position.

2) Whilst keeping the chest up and back flat, kneel with the right leg so you're in a half kneeling position.

3) Now, bring your knee down so you are fully kneeling.

4) Lift the left foot up and bring it in front of you.

5) Drive from the left heel and bring your right leg up to the starting position.

6) Press into the middle of your feet and jump up. Land on the balls of your feet.

7) Repeat.

Health benefits

Strength · Muscular Endurance

Skills

Balance · Coordination · Power

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.