Prisoner Jump Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Calves, Gluteus Maximus
- Intensity
- high
- Category
- plyometrics
- Skill Level
- intermediate
- Estimated Calories
- 8.5
How to: Prisoner Jump Squat
- Stand with your feet shoulder-width apart, hands behind your head.
- Lower into a squat, keeping your chest up and back straight.
- Explode upwards into a jump, reaching as high as you can.
- Land softly and lower back into the squat position immediately.
Common Mistakes
- Letting knees cave in when landing.
- Not using arms for momentum.
- Failing to engage the core.
Modifications
- Perform the jumps without the squat for lower intensity.
- Use a box to jump onto if verticality is a concern.
Tips
- Keep your core engaged throughout the movement.
- Land softly to reduce impact on the joints.
- Use your arms to generate momentum.
Prisoner Jump Squat Alternatives
Tags
plyometrics
jumping
legs
aerobic
strength
fitness