Surrender Side Bend
Expert Advice
Keep your movements controlled and deliberate, focusing on the contraction of your oblique muscles during the side bend.
How-to-do Steps
- Stand with your feet shoulder-width apart and hands behind your head.
- Step back with one foot and lower your knee to the ground in a kneeling position.
- Bend your torso to the side opposite of the knee that's on the ground, engaging your obliques.
- Return to the upright kneeling position.
- Step your back foot forward to return to the starting position.
- Repeat on the other side for the desired number of repetitions.
Track Surrender Side Bend in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Surrender Side Bend primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Surrender Side Bend work?
Surrender Side Bend primarily targets the Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Surrender Side Bend?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Surrender Side Bend suitable for beginners?
Yes, Surrender Side Bend is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
