Exercise guide
Surrender Side Bend
- Beginner
- Compound
- Rep-based
- Waist
The Surrender Side Bend targets the obliques through lateral spinal flexion while providing an isometric challenge for the deltoids by maintaining an overhead arm position. It is an effective bodyweight movement for improving lateral core strength and spinal mobility.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and a slight bend in your knees to stabilize your base.
- Place your hands behind your head with your fingertips lightly touching and elbows flared out wide.
- Engage your core and pull your shoulder blades down and back to maintain an upright, 'surrender' posture.
How to do it
- Exhale as you slowly bend your torso directly to one side, lowering your elbow toward your hip while keeping your lower body completely still.
- Inhale as you use your obliques to pull your torso back to the upright, neutral starting position.
- Repeat the movement on the opposite side, alternating sides with a slow and controlled tempo.
- Maintain constant tension in your shoulders by keeping your elbows pulled back throughout the entire set.
Form checklist
- Keep your hips and pelvis square; do not let them shift or 'hike' to the side as you bend.
- Ensure your chest stays open and avoid leaning forward or rounding your upper back.
- Move strictly in the frontal plane, as if you are sandwiched between two panes of glass.
- Avoid pulling on your head or neck with your hands; keep the touch light.
Pro tips
- Focus on the 'crunch' sensation in the oblique of the side you are bending toward to maximize muscle recruitment.
- To increase deltoid engagement, actively push your elbows back and away from your ears throughout the movement.
Make it harder
- Add a two-second isometric hold at the bottom of each side bend to increase time under tension.
- Extend your arms fully overhead in a 'V' shape to increase the lever length and the demand on the core and shoulders.
Frequently asked
- What muscles does the surrender side bend work?
- The surrender side bend primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the surrender side bend?
- The surrender side bend requires no equipment — just your body weight.
- Is the surrender side bend good for beginners?
- Yes. The surrender side bend is a beginner-friendly movement and a strong foundation to build on.
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